Top 5 Foods to Lower “Bad Cholesterol”

1. Oatmeal: contains soluble fiber, which help decrease absorption of the “bad cholesterol” (LDL) in the intestines; need at least 10 grams of soluble fiber for maximum cholesterol-lowering benefits; TRY steel-cut oatmeal or cold cereal made with oatmeal and/or oat bran and add fruits

2. Nuts: rich in polyunsaturated fatty acids (aka: PUFA) that help keep blood vessels healthy and elastic ; TRY to eat a handful a day (1.5 oz) to help lower risk for heart disease (I.e. replace meat/cheese/croutons in salad with a handful of almonds)

3. Fatty Fish: contain omega-3 fatty acids, which help lower blood pressure and blood clotting risk; TRY eating fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, salmon (bake or grill instead of frying) at least twice a week and/or using flaxseed or canola oil

4. Olive Oil: contains antioxidants that lower LDL cholesterol without affecting HDL levels; Extra Virgin Olive Oil is less processed and contains more heart-healthy antioxidants (avoid “light” olive oils); TRY to use 2 tablespoons a day for heart-healthy benefits (sauté with vegetables, add in marinades, mix with vinegar and use as salad dressing, etc.)

5. Stop eating trans fats. Avoid saturated fats. Read food labels and avoid anything that says “partially hydrogenated oils.”

What foods do you try to eat to maintain healthy blood cholesterol levels, or to lower your own?

Written by Mitzi Dulan with research assistance provided by Monica Lobo.

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1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

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What are some benefits to consuming dietary fiber? Dietary fiber may reduce appetite by adding “bulk” to your diet, which allows you to feel full faster and get fewer calories per volume. Dietary fiber may also reduce heart disease risk by lowering total and LDL cholesterol. Some other benefits are helping in regulating blood sugar, slowing absorption of glucose, adding bulk to stool, balancing intestinal pH, etc.

The American Dietetic Association recommends at least 20 to 35 grams of fiber per day for a healthy adult. However, the average American’s intake is usually around 12 to 18 grams per day.

Soo…how can we add more fiber into our diet? Read on to find out!

1. Leave the skins on fruits and vegetables. When you’re eating fruits and vegetables such as pears, apples, and potatoes, don’t peel them. Most of the fiber is in the skin!

2. Eat a fresh orange instead of drinking juice

3. Replace your dessert with a bowl of fruits. Mix raspberries, strawberries, and blueberries in a bowl, or any other fruits you want.

4. Cook brown rice instead of white rice. Not only is brown rice high in dietary fiber, it’s also a good source of iron and many B vitamins

5. Do you love muffins as breakfast? Choose bran muffins instead of chocolate chip muffins!

6. Add more vegetables to your soups! Or have vegetables as snacks (such as stalks of celery with peanut butter, yum!). Salsa can also be a source of vegetables!

7. Add fruits to your meal! Not only will adding fruits to yogurt or cereal increase dietary fiber, it’ll also make your mouth smile!

Keep in mind that eating too much fiber can lead to bloating, gas, and other digestive discomfort! Yikes!

How about you? How do you add dietary fiber into your everyday diet?

By Mitzi Dulan with research assistance from Rachel Yam

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A recent article from The New York Times (NYT) hypothetically, yet boldly explores the possible outcomes of decreasing the recommended salt levels in the dietary guidelines and/or public health officials forcing food companies to use less salt.

It all started with the anti-fat campaign in the ’80s and ’90s, when Americans would opt for “fat-free” products over regular for a healthier alternative and to prevent weight gain. The results? Dietary Guidelines revisions and the idea that the “anti-fat advice may have contributed to diabetes and obesity by unintentionally encouraging Americans to eat more calories” (NYT). And then there was smoking cessation which was successful but ended with a 15-pound weight gain per person.

“The harder the experts try to save Americans, the fatter we get” (NYT). The more we try to take away certain things that Americans have already adapted to, the more Americans count on food to take out their frustrations on. It’s our little way to rebel against something we can’t control…but that’s just it. Public health officials don’t need to get involved with how much salt we put in our bodies, we do.

3 Simple Ways to Reduce Sodium Intake (Without Feeling Deprived)

1. Eat out less. According to R&I, 87.2% of Americans are already eating out less. When you eat out, it’s hard to tell just how much salt is in your food. Not only does your sodium intake decrease, but so does the money you spend on dining out!
2. Know your numbers. Current Dietary Guidelines for sodium for individuals is less than 2300 mg of sodium per day (approximately 1 teaspoon). Be aware of just how much sodium is in the snacks and foods you eat. For example, for snacks, a good guideline would be to aim for snacks with less 300 mg sodium. Also, know your blood pressure levels since salt can raise blood pressure in some individuals.
3. Put…the salt shaker…down. If you’re willing, keep it away from the table. Considering the recommended sodium level, it’s so easy to add more salt than you need.

The more you know about your sodium intake and the more you apply it into your every day lives, the less of a need there will be for “salt-free” products…the healthier Americans will be!

Written by Mitzi Dulan with research assistance provided by Monica Lobo.

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1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner

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1. Distraction: Music keeps your attention away from the stress you are putting on your muscles. As you listen to your favorite song, concentrating on the words or beat can reduce your perceived exertion (making you feel like you aren’t working out as hard).

2. Soothes: One hypothesis claims that calming music relaxes the brain and puts an individual into a restful and content state of mind even during exercise. To feel this effect, calm music should be inserted into your workout playlist.

3. Paces: Playing an upbeat song is a great way to pick up your speed during a run. Try keeping your stride on with the beat to keep yourself going at a steady rate throughout your workout.

One thing to keep in mind is that loud music from headphones can damage your hearing. Here are some great workout enhancing workout songs for you to check out!

• Butterfly by Jason Mraz
• Unskinny Bop by Poison
• Can’t Stop by Maroon 5
• How Do You Do by Cascada
• Dirty Pop by N*Sync
• Eye of the Tiger by Survivor
• Shake Your Body by Michael Jackson
• Unstoppable by Kat Deluna
• Everybody Loves Me by OneRepublic
• Dirty Dancing by Black Eyed Peas
• Hot Blooded by Foreigner
• We’re Dancing by Mandy Moore

What are some of your favorite workout songs?

By Mitzi Dulan with research assistance from Kaylee O’Connell

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So, how much is too much caffeine? Most people drink about two to four cups of brewed coffee a day, which is about 200 to 300 milligrams of caffeine. Heavy daily caffeine intake is about four to seven cups of brewed coffee – that’s 500 to 600 milligrams of caffeine a day! For comparison purpose, a 16oz brewed coffee from Dunkin Donuts yields about 140 to 200 mg of caffeine while an 8 oz generic brewed coffee yields between 95 to 200 mg of caffeine. How many cups of coffee from Dunkin Donuts or Starbucks do you drink a day?

Here are some symptoms of excessive caffeine usage:

• You feel nervous, restless, irritated and/or anxious easily

• You have muscle tremors, fast/irregular heartbeat, headaches, and/or insomnia/sleep deprivation

Using caffeine to energize yourself because of sleep deprivation may become an undesirable cycle. You drink coffee to stay awake at night to finish work. What resulted was that you couldn’t fall asleep because the caffeine is still in your system. When you wake up the next morning, you don’t feel rested and so you buy coffee before going to school or work because you need that “energy boost”. Then the cycle repeats. Oy vey! Read on to get tips on changing caffeine habits:

Start by keeping count of how many cups of coffee you drink per day. Pay more attention to the amount you consumed as you wait in line to buy coffee. Reduce the caffeine gradually as this can help reduce the withdrawal symptoms. You can try decaffeinated coffee or even decaffeinated tea! In addition, add more hours of sleep to your schedule. Most adults need seven to eight hours of sleep per night to feel fully rested the next morning! If possible, try to avoid coffee at least eight hours before you go to bed. Otherwise, you’d just lie in bed wishing you can fall asleep! Do you know that even though caffeine is not stored in your body, it may take around 12 hours for it to leave your system?

What do you think about the effects caffeine have?

By Mitzi Dulan with research assistance from Rachel Yam

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I have not personally used the P90X system, but there are some telling details about the program that I think have contributed to its success and popularity, and lessons to be learned.

Price

At about $120, the price is a little steep, but comparable to three months’ membership at a local gym.

Commitment

The program says results will be visible in 90 days. Ninety days is a steep commitment, even with once-weekly rest days. One of the most challenging aspects of developing healthy exercise habits is achieving consistency. When you’re committed to a certain program, formal or informal, for 90 days, it’s easy to see how your body could get used to the initial discomfort of exercise, and that’s definitely a good thing.

Convenience

P90X is basically an all-in-one system, and except for resistance bands and other accoutrements that are needed for workouts, everything you need is packaged together for use at home and hotel alike. It’s this convenience that is so very tempting for today’s hectic, global and mobile lifestyles.

Nutrition/Fitness Emphases

P90X focuses on fitness as well as nutrition, and the program advises participants to take proactive measures with their dietary intake as well as their level of workout. Many programs emphasize one over the other, but these lifestyle habits go hand in hand. As I said, I have not tried P90X, nor have I examined their nutrition suggestions, but I love a dual focus on fitness and nutrition.

Have you tried P90X? What are your thoughts?

What did it take for you to keep your commitment to fitness? What tricks help you to fit your workouts in your busy schedule?

By Mitzi with research assistance provided by Pam Majumdar

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1. HEART HEALTH

Chia seeds are rich in omega-3s, which studies suggest can help reduce the chance of heart disease in those who consume them regularly (2-3 times a week). Omega-3s are also thought to help reduce cholesterol, lower blood pressure, and decrease triglycerides and inflammation in the body. Add all these benefits up and you have one heart healthy snack food.

2. REDUCE YOUR CRAVINGS

Because these seeds are high in fiber (another plus!) each seed can hold many times its own weight in water, resulting in expansion during digestion and a greater feeling of fullness. This can help reduce your likeliness of overeating or overindulging during meals.

3. HIGH IN PROTEIN

These seeds are packed with protein. Even better, it provides a complete source of protein with all the essential amino acids. With 16%-20% protein by weight adding these to your diet will be a sure fire way to make sure you get enough protein in your day.

4. BONE HEALTH

To help support healthy bones as well as other health benefits it’s recommended to consume around 1300 milligrams of calcium per day. In just one ounce you can get about 18% of your daily calcium needs. Compare that to one ounce of milk and you’d be getting only about 4% of your daily requirement.

5. IT’S SO EASY!

Chia seeds are so simple to add to your favorite foods you’ll have no reason not to try them. From cereals and soups to yogurt, salads, and smoothies you can practically add them to anything quick and easily. Because they have little taste you don’t have to worry about them ruining any foods you add them too, either. They can be stored at room temperature, they take years to go bad, and can be taken on the go so you can always have a healthy snack nearby. How’s that for versatility?

By Mitzi Dulan and research assistance provided by Robert Masterson.

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