(Continued from Nov 2009 Cholesterol and Exercise)

There is so much information out there that it is tough to know how to eat healthy to lower your cholesterol. Studies have found that fat plays the largest part in blood cholesterol levels. Here is a breakdown of each fat and how it affects your cholesterol.

1. Good Fats

Unsaturated fats are good for you because they decrease your LDL, decrease inflammation; stabilize your heart rhythm and much more. They are found mainly in plant foods such as nuts, seeds and vegetable oils. Note that as soon as you heat or cook any nut or oil you change their make up and they are no longer a good unsaturated fat. Always buy raw nuts and seeds. There are two types of unsaturated fat.

1. Monounsaturated Fats- are found in olive, canola and peanut oils, avocados, almonds, pecans, hazelnuts, pumpkin and sesame seeds. Up to 10% of your daily calories should come from monounsaturated fats.
2. Polyunsaturated Fats- are found in sunflower and corn oil as well as fish. The following are also known as Omega-3 fat; flax, walnut, soybean, canola oils as well as chia seeds. 20% of your daily calories should come from polyunsaturated fats.

2. The Bad Fats

Our body actually creates its own saturated fat so we do not need to consume it to survive. Saturated fats increase your LDL cholesterol which increases your risk of heart disease, stroke, high blood pressure and more. They can no be completely eliminated as they are a part of so many foods, but we can limit the foods that are high in saturated fats. Foods containing saturated fats are meats, seafood, poultry with skin, whole milk dairy products (cheese, milk, ice cream), and coconut and palm fruits and oils. Saturated fat should be less than 7% of your total daily calories.

3. The Worse Fats

Trans fats are the worse kind of fat as they raise LDL cholesterol and lower HDL cholesterol. Trans fats are usually found to be solid at room temperature. Any oils that have been hydrogenated preserve better and are easier to transport. They can be reheated more often without breaking down which makes them great for frying foods. Restaurants love using trans fats. It is now law for all companies to label trans fats when in their product. Avoid foods that contain partially or fully hydrogenated oils or have trans fats in them. If you are eating them limit yourself to less than 2g per day.

Cholesterol

Cholesterol is created in larger amounts by our body than foods we consume. For most people it has a moderate impact on the cholesterol circulating in the blood, although there are some people who’s LDL does increase in relation to the cholesterol that they consume. If you do have cholesterol issue then you should keep your cholesterol consumption to less than 200mg/dl per day.

Daily Cholesterol Lowering Guidelines

Eating Around the Holidays

Are you worried about gaining weight during the holiday season? Hopefully the following tips will help you through the toughest part of the year!

1. Eat before you go to a party. You never know what will be served and when. If you eat before you go then you will be able to look at the food around you with smaller eyes and a smaller stomach. Don’t deprive yourself and enjoy, but keep to bite size tastes. Because you are not starving you are able to choose what you really would like to have instead of grabbing anything and everything.
2. Bring a tray of something disguised as a decadent treat that’s healthy such as the Holiday Fruit Balls found in our recipe of the month, fruit or vegetable tray, ryvita crackers and a nice low fat cheese, home made granola bars, or salsa and a bag of baked chips. This way you have a healthier alternative in case one is not provided for you.
3. Drink less alcohol. Often there are so many parties and the calories in the drinks add up fast. Not to mention the food you tend to eat when drinking. Decide which event you would like to drink at and which ones you don’t. Or limit yourself to only 1-2 drinks per party. Also bring a nice sparkling water in a nice bottle such as the Bottle Green Ginger and Lemongrass. Put it in a fancy glass and no one will know you aren’t drinking alcohol.
4. Eat healthy when at home. If you stay away from all of the tempting treats when not at a party and eat healthy you can afford to indulge a bit when out.
5. Don’t miss your work outs. Figure out a schedule that will work around your busy December schedule and stick to it. It is better to decrease the duration of your work outs from time to time than to not go at all.
6. Bring snacks with you while shopping. If you bring a nutritious snack while searching for the perfect gift you will be less tempted to try the food court goodies. Pack a baggie of raw almonds or a piece of fruit in your purse.

Everything in moderation. It’s all about balance and enjoying your holiday season!

Shoulder Press

1. Sit on the band, palms facing forward, hands at your chin. Keep your hands as wide as your elbows at all times.
2. Push up and in, come back down to your chin making sure your shoulders do not raise up towards your ears.

Holiday Fruit Snowballs

2 cups mixed dried fruit (diced into small pieces)
½ cup pure orange or mango juice
Or ¼ cup rum ¼ cup juice
1 cup Raw Almonds
½ cup shredded unsweetened coconut

1. In a food processor chop the almonds into tiny pieces.
2. Add the dried fruit and juice and blend. Add more juice if you need.
3. Roll into tiny balls with your hands.
4. Put coconut into a bowl and roll the balls in it so that they are covered in white.
5. Place in a container in the fridge or make ahead of time and freeze them. Put a piece of wax paper in between each layer.

Makes 20 balls- 2 balls per serving

Calories - 323 cal , Protein - 6.6g, Carbs - 37g, Fat - 19.4g,
Sodium -14mg