Good Morning Dry-Mouthers:
Yes, I know more of you celebrated Saint Patty’s Day last night than are going to run today’s Race. But you can still continue your Marathon with some of your own Determination. So, top of the mornin’ to ya, and read on!
Today marks the 27th “running” of the LA Marathon! While some actually run the full 26.219 miles, most just shoot to complete it. To date, there have been a total of 394,575 official finishers and with each individual’s race, comes its own “journey”. There are the elite, who actually compete to win. There are those seasoned “marathoners” (whether they run or walk) who complete it year after year trying to better their own PR (Personal Record). And then there are those “Warriors” who just wanna scratch another item off their Bucket List. So while their goals may be different, they all have one thing in common…DETERMINATION.
And “here”, in the gym, determination is all it really takes to achieve your health and fitness goals. The trick however, is to look at your appointments as your “Training Schedule”. Meaning, that you wouldn’t just wake up on the day of a Marathon and decide to “run” it. Instead, over the previous several months (at least), you would follow a sensible Training Routine, probably designed by professionals, to prepare your body for the “road ahead”. If you miss too many Training Days, your ability to achieve your goal of finishing The Race will be compromised.
The same holds true when it comes to achieving your Health and Fitness Goals. You have to be determined! Be determined to make, or make-up, your training sessions! Be determined to change your eating habits! Be determined to do your cardiovascular exercise at an intensity that will elicit the most effect results!
Now, enough of the Rah-Rah segment of this Installment. Here’s the BEEF. A client told me that she and her husband have recently been told their cholesterol levels are higher than they expected. So, today I am going to list the top five types of foods you should eat in order to help lower cholesterol naturally.
1. Foods that contain soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol like Oatmeal, Oat Bran, Kidney Beans, Apples, Pears, Barley and Prunes limits the absorption of cholesterol into your bloodstream. Five to 10 or more grams of soluble fiber a day decreases your total and LDL cholesterol.
2. Fatty, yes I said “Fatty” Fish like Mackerel, Lake Trout, Herring, Sardines, Albacore Tuna (not so fatty) and Salmon all have heart-healthy omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. But remember, bake or grill the fish to avoid adding unhealthy fats.
3. Nuts like Walnuts, Almonds, Hazelnuts, Peanuts, and Pecans are rich in polyunsaturated fatty acids and can reduce blood cholesterol. According to the Food and Drug Administration (FDA), eating about a handful (1.5 ounces, or 42.5 grams) a day may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted, roasted, or coated with sugar.
4. The FDA also reports that about 2 tablespoons (23 grams) of Olive Oil a day, in place of other fats like butter, in your diet can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. Choose Extra-Virgin Olive Oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But don’t go overboard! We are still talking about nine (9) calories per fat gram. Use is sparingly or you’ll be keeping that spare tire.
5. Foods with added plant sterols or stanols (substances found in plants that also help block the absorption of cholesterol) like Orange Juice and Yogurt Drinks can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams – which equals about two 8-ounce servings of plant sterol-fortified orange juice a day.
But don’t stop there. Listen folks! For any of these additions to your diet to provide their maximum benefit, there are other changes that you need to make as well. Avoid eating foods high in saturated fat (like meat, full-fat dairy products and some oils) and trans fat foods (like cookies, crackers and cakes).
Sorry, that’s all for now. Gotta “RUN”. Goin’ to a Marathon Party in Unit 418! TTFN!!
