Cholesterol

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I have a physical every single year and my Doctor does blood work for just about everything under the sun. He even says he looks for steroids because supplements are not regulated, and there have been cases where people are buying products that are contaminated...

Right, or he thinks I am taking them! ha!

He checks my cholesterol as high cholesterol is a leading cause of heart disease and stroke. Thyroid disease also runs in my family, so I am careful about having that monitored annually also. He was interested in Vitamin D deficiency this time because I wear sunscreen everyday after having skin cancer....


He is also very interested in my diet, my exercise, everything. He likes to say that I am a very unique specimen, I take that as a compliment.

I got a call form my Doctor's nurse the other day and she was dumbfounded. She said my numbers get better every year!

She said my total cholesterol is 118 and my HDL is 52, now that is something to celebrate!

Just what does the HDL do?  HDL cholesterol, or "good" cholesterol, appears to scour the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol -- which otherwise might have been used to make the "plaques" that cause coronary artery disease -- back to the liver for processing. So when they measure a person's HDL cholesterol level, they seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol.

So what do I do that ensure my cholesterol level is so low?

It's mainly my diet.

I eat oatmeal, oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.

I eat fish and take lots of fish oil (omega-3 fatty acids) Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots.
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I eat nuts, mainly natural peanut butter. Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.

I cook with olive oil. Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
 
I avoid saturated fats and trans fats. I eat lean poultry, beef and avoid cheese and dairy.

I exercise every single day and include aerobic activity regularly. I do not smoke, I don't drink much, although studies seem to indicate that one or two glasses of alcohol a day (and NO more) may help to increase HDL levels, but do nothing for lowering LDL.

The problem with using alcohol as a method of increasing HDL, is that most people just don't stop with two drinks, plus, you absolutely cannot be successful on a fat losing diet if you are drinking, it just won't work.

I enjoy my diet, it's a diet for life.

Long Live Kristy!

Spaghetti Squash

This is great! Have you ever tried spaghetti squash? It's not the same as most winter squash.

What is the difference between winter and summer squash anyway?

Winter squash is a summer-growing annual vegetable,representing several species within the genus Cucurbita. It differs from summer squash in that it is harvested and eaten in the mature fruit stage, when the seeds within have matured fully and the skin has hardened into a tough rind. At this stage, most varieties of this fruit can be stored for use during the winter. It is generally cooked before eating.

Winter squash is a good source of complex carbohydrates such as starch, and also Dietary fiber.

It is an excellent source of vitamin A, a great source of vitamin C, potassium, dietary fiber and manganese, and a good source of folate, omega 3 fatty acids, vitamin B1 (thiamin), copper, tryptophan, vitamin B6 (pyridoxine), vitamin B3 (niacin) and vitamin B5 (pantothenic acid).[4]

It is also a source of niacin, iron and beta carotene. Usually, the darker the skin is, the higher the beta carotene content.

Summer squash are a subset of squashes that are harvested when immature (while the rind is still tender and edible). All summer squashes are the fruits of the species Cucurbita pepo (although not all squashes of this species are considered summer squashes), but they are considered vegetables in terms of culinary use. The name "summer squash" refers to the short storage life of these squashes, unlike that of winter squashes.

Summer squash count as your vegetable, and winter squash count as your starchy carb....so you can have winter squash or potatoes, not both...except for spaghetti squash! It is so low in carbs that it is like a vegetable with a starchy taste and texture, you will only think you are eating a bunch of carbs!

Spaghetti squash should be poked all over with a sharp knife (see above) then placed in a pan and baked at 375 for about 1 hour until tender when a knife is slipped in the flesh.

Let it cool a bit, then split it lengthwise, run a fork through the flesh lengthwise, separating the flesh into strands, just like spaghetti.

Add salt and pepper and you can top with with any meat or vegetable sauce, or substitute it in place of mashed potatoes.

1 cup of baked squash has the following nutritional breakdown:

42 calories
0 fat
10 grams carbs
2 grams fiber
4 grams sugar
1 gram protein

Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It's a wonder food and it tastes great!