Beth in OH
02-23-2008, 05:01 PM
I know there are others on these boards who struggle with high cholesterol. Here's my story--we can improve the numbers without killing ourselves!
Before:
Age: 46
Height: 5' 5"
Weight: 150 (About 10 lbs. too much for age/frame/height)
Cholesterol: total--232; LDL (bad)--162; HDL (good)--70
Diet: My diet was decent, with mostly home cooked meals. I'm not a high fat cook. But--when we were on the run, I would allow myself to eat fast food, snacks from the gas station, or pastry from Panera Bread. The $1.00 popcorn snack from Target was a major downfall!
Exercise: I pretty faithfully attended a strength class (with some cardio thrown in) at our YMCA. It meets twice/wk.
After:
Age: 46 plus 4 months
Height: 5'5"
Weight: 150 (still 10 lbs. too much :()
Cholesterol: total--207; LDL (bad)--140; HDL (good)--67 :D
Diet: I focused on the aspects of my diet where I had the most room for improvement. Mainly, I tried to increase my fruits/veggies and whole grains. (I probably average 4-5 per day) I checked out some American Heart Association cookbooks for vegetable recipes. I made a salad and cleaned/chopped vegetables as soon as I got home from the grocery. I discovered that I like blueberries in my oatmeal (I buy them frozen) and I am enjoying Texas ruby red grapefruit peeled like an orange. I have oatmeal for breakfast, and I keep whole wheat bread and English muffins on hand (topped with apple butter, jam, or 1 Tbl of peanut butter).
I have also begun to reign in my on-the-go snack habit. I try to bring fruit or a baggie of whole grain crackers with me if we're going to be gone for awhile. I allow myself fast food (junior burger/med. fries) once or twice a month, but try to do deli sandwiches when we have to grab food (I pay attention to portion, and 'no cheese or mayo'.) If I get something at Panera, it's a whole grain bagel with jam, and I occasionally allow myself Target popcorn, but I have them fill the bag only 1/3 full. When I have a day where I fall off the wagon, I don't let it turn into a lifestyle change. I enjoy the indulgence, and I start over.
Exercise: I have added a 30-min. spinning/cycling class that meets three times per week. On average, I make it to two spinning and two strength classes per week. (My kids are older and can work at home on their own.) Occasionally, I feel like superwoman and make it to all five classes. If I miss class due to our busy schedule, I do not make it up by using our treadmill or weights at home. I'm not compulsive about exercise, but it is a priority.
I feel kind of dumb giving out unsolicited advice, but we need to take care of ourselves. I just wanted to let you all know that small changes that fit within our lifestyle can make a difference. Don't give up!
Beth
Before:
Age: 46
Height: 5' 5"
Weight: 150 (About 10 lbs. too much for age/frame/height)
Cholesterol: total--232; LDL (bad)--162; HDL (good)--70
Diet: My diet was decent, with mostly home cooked meals. I'm not a high fat cook. But--when we were on the run, I would allow myself to eat fast food, snacks from the gas station, or pastry from Panera Bread. The $1.00 popcorn snack from Target was a major downfall!
Exercise: I pretty faithfully attended a strength class (with some cardio thrown in) at our YMCA. It meets twice/wk.
After:
Age: 46 plus 4 months
Height: 5'5"
Weight: 150 (still 10 lbs. too much :()
Cholesterol: total--207; LDL (bad)--140; HDL (good)--67 :D
Diet: I focused on the aspects of my diet where I had the most room for improvement. Mainly, I tried to increase my fruits/veggies and whole grains. (I probably average 4-5 per day) I checked out some American Heart Association cookbooks for vegetable recipes. I made a salad and cleaned/chopped vegetables as soon as I got home from the grocery. I discovered that I like blueberries in my oatmeal (I buy them frozen) and I am enjoying Texas ruby red grapefruit peeled like an orange. I have oatmeal for breakfast, and I keep whole wheat bread and English muffins on hand (topped with apple butter, jam, or 1 Tbl of peanut butter).
I have also begun to reign in my on-the-go snack habit. I try to bring fruit or a baggie of whole grain crackers with me if we're going to be gone for awhile. I allow myself fast food (junior burger/med. fries) once or twice a month, but try to do deli sandwiches when we have to grab food (I pay attention to portion, and 'no cheese or mayo'.) If I get something at Panera, it's a whole grain bagel with jam, and I occasionally allow myself Target popcorn, but I have them fill the bag only 1/3 full. When I have a day where I fall off the wagon, I don't let it turn into a lifestyle change. I enjoy the indulgence, and I start over.
Exercise: I have added a 30-min. spinning/cycling class that meets three times per week. On average, I make it to two spinning and two strength classes per week. (My kids are older and can work at home on their own.) Occasionally, I feel like superwoman and make it to all five classes. If I miss class due to our busy schedule, I do not make it up by using our treadmill or weights at home. I'm not compulsive about exercise, but it is a priority.
I feel kind of dumb giving out unsolicited advice, but we need to take care of ourselves. I just wanted to let you all know that small changes that fit within our lifestyle can make a difference. Don't give up!
Beth