Creating a Mindset for Health

So much of health is all about habits and actions, but where do these all stem from? What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference?

That thing is a mindset. I changed my mindset and incorporated a healthy diet and yoga 11 months ago, and the change has made a measurable difference in my physical and mental health. So, what is this mindset?

Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset.

And research is showing that it may be far more powerful than we thought.

Very interesting health mindset study

Here’s a quick story about a fascinating study.

Researchers at Stanford University looked at a bunch of people’s health and wellness lifestyle habits, as well as health markers.

What they found was that the people who thought they were a lot less active had a higher risk of death than the general public. And, they also had up to 71% higher risk of death than people who thought they were more active. Even if they actually weren’t less active!

How is this even possible that people who simply thought they were less active had higher risks, even if it wasn’t true?

There are a couple of ideas why. One is that maybe if we feel like we’re less active, it may make us feel more stressed. And stress isn’t good for our mental or physical health. Second, there may be a bit of a mind-body connection where the body embodies what the mind visualizes.

Benefits of Yoga

Researchers don’t know why, but what matters is that there is a good mindset. So, let me give you a couple of strategies to boost your mindset for health.

Health mindset strategy 1 – Aim for good enough.

Almost no one eats perfectly seven days a week. It’s inevitable that obsessing over the quality and quantity of everything we eat or drink isn’t necessarily a great mindset to have.

It can bring on binging, shame, and guilt – none of these are great ways to get healthy. We want to get healthier by making better choices and building better habits. And these are usually best done incrementally – one step at a time.

So, instead of having a black and white approach where everything is good or bad, why not try aiming for good enough to empower ourselves to make better choices, instead of perfect choices.

Health mindset strategy 2 – Stop making tradeoffs

When you try to earn a gluttonous weekend by eating clean during the week, you’re making a tradeoff. You’re telling yourself that, as long as you’re good most of the week, you can go wild on the weekend.

And that’s not awesome because the mindset is jumping from one extreme to the other. You’re controlling what you do all week, and possibly thinking about how to indulge over the weekend. Just live as though you’re trying to do well every single day. Like you care about your health and wellness. You’re doing your best, and that’s good enough.

Conclusion

Mindset for health can be a powerful tool for better physical health. There’s a proven mind-body connection that research can measure.

Thinking positively, and dropping the black/white and good/bad labels, can help you reach your health goals.

How is your mindset for health? Which of these tips resonate with you the most? How are you going to implement them in your life? Let me know in the comments below.

Adding Yoga to a Blessed Life

Time management: who hasn’t struggled with this? Multiple businesses, teaching online, family, friends, recreation, household chores, four-legged family and volunteer activities all compete for the time slots in my daily life. Time slots in my life are almost non-existent. S0, tweaking my schedule often requires eliminating or putting a strain on one or more responsibilities or task. This can lead to anxiety, emotional stress, and resentment.

Add yoga to the list of the many items I need or want to accomplish daily and boom, I am feeling over- overload. Wait, wasn’t yoga supposed to provide me with emotional balance, focus, stability, and better health. These benefits are supposed to enable me to accomplish more daily as I experience more energy and joy. Isn’t joy supposed to add value to my life?

Why is it that now that I am halfway through yoga teacher training I feel like my overloaded schedule might crash?

The answer is because what we tell ourselves will become our reality.
Sometimes we are telling ourselves we don’t have time. The truth is, there is always time for yoga. There is always time for some kind of practice, as the shortest practice can take only a few seconds. So, I decided to look for ways I have been fitting yoga into my overloaded life.

Here are a few ways I have been “fitting” yoga into my daily routine.
1. Focusing on changing my attitude.
I am trying to think of yoga as a way of living. It doesn’t always have to be on a mat, just be in the moment.
2. Focusing on breathing.
Conscious breathing, at any time and in any situation, reminds me to focus on the moment, on how I feel breathing in the future and exhaling the past.
3. Focus on being a mountain.
I smile as I stand like a mountain, my mother always corrected my posture. “Stand tall and straight, shoulders back and don’t slouch!” Tadasana (tall mountain) is truly standing proud like a yogi (making my mother proud) And I have been doing this everywhere (working with a rescue or patient in the clinic).

I would love to hear from you, how do you fit the activities you want into your overloaded schedule?

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

The Stress Mess: How It Messes With Your Health

We all have some level of stress, right?

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.

Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

Mess #1 – Increased risk of heart disease and diabetes

Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.

Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.

Mess #2 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?

Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.

Mess #3 – “Leaky Gut.”

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

Picture this: Have you ever played “red rover?” It’s where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though.  Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Mess #4 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health.  Not enough sleep (and too much stress) aren’t doing you any favours.

Stress-busting tips

Reducing stressors in your life is an obvious first step.

Can you:

  • Put less pressure on yourself?
  • Ask for help?
  • Say “no”?
  • Delegate to someone else?
  • Finally, make that decision?

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:

  • Deep breathing
  • Meditation
  • Walk in nature
  • Unplug (read a book, take a bath)
  • Exercise (yoga, tai chi, etc.) – I will have more on Yoga in a couple of months
  • Connect with loved ones

Conclusion

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize.

Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.

There are things you can do to both reduce stressors and also to improve your response to it.

You can ditch that stress mess!

Try a simple detox tea!

Serve & enjoy!

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Arbonne 20 – Day 3

Today four different people ask me the secret to my weight loss, each of these people also mentioned I look younger. There really isn’t a secret to what I am doing, I am simply focusing on eating healthy food. I am on day 3 of my second Arbonne 30 day to Healthy Living Adventure.

This plan focuses on 5 Key Areas of Health and True Wellness
1. Eat Clean
This plan focuses on eating organic, non-GMO foods free of preservatives, additives, pesticides, hormones, antibiotics, artificial flavors, and all other toxins. Food is either fuel or poison. Simply put, anything that can’t be used as energy in the body is a toxin. Organic fruits and vegetables contain up to 40% more antioxidants than those conventionally grown. This plan will help you learn how to fuel your body for optimal health by eating clean, close to nature and TOXIN FREE!

2. Increase Nutritional Intake

Due to the overabundance of pre-packaged and fast food, many people today are overweight yet malnourished. They carry toxic fat while their bodies are starving for real nutrition. This condition can be reversed by eating whole foods and supplementing with nutrients to fill in possible deficiencies created by mineral deficient farm soils.

3. Eliminate Allergenic, Addictive, & Acidic Foods
Many people experience symptoms of premature aging or poor health and have no idea that the solution may be as simple as removing possible food allergens & sensitivities. This plan includes removing possible allergenic foods like gluten, dairy, soy, and processed sugars. If you cringe at the thought of removing a certain food, chances are, you are sensitive to it. Generally speaking, the food you crave is the food that’s killing you.

4. Balance Blood Sugar
The 30 Day Clean Eating Program encourages eating low on the glycemic index for many reasons. The high, moderate and low “glycemic index” is a measure of how a given food affects blood-sugar levels, with each food being assigned a numbered rating. The lower the rating, the more gradual the infusion of sugars into the bloodstream and the more balanced the blood sugar.

High glycemic meals cause you to feel hungry soon after you eat. Eating low glycemic meals reduces hunger cravings. When blood sugar goes up in response to a high glycemic meal a process called “glycation” takes place, which promotes thinning of the skin and wrinkles. It’s not just candy bars and cupcakes that elevate blood sugar. Pasta, bread, potatoes, white rice (I did slip today and eat a sushi roll), and high glycemic fruits are also responsible.

5. Support Elimination Organs
As good as the 30 Day Clean Eating Program is, it would be incomplete if it did not support the body’s FOUR elimination pathways: the liver, kidneys, intestines and your largest detoxifying organ, your skin. It is nearly impossible to avoid the toxins we come in contact with on a daily basis. If toxins enter your body faster than they are removed, you will experience signs of toxicity. If, on the other hand, you give your body the support it needs to eliminate these toxins, it will perform optimally.

*All 5 areas are supported by ARBONNE’S whole food nutritional line that is certified vegan and free of gluten, dairy, soy, and artificial colors, flavors, and sweeteners!

If you are interested in learning more check out my Arbonne website is: https://www.arbonne.com/pws/ConnieAsh/tabs/about-me.aspx

I am also available by text, email or phone.
Remember learning to be healthy is not a sprint but a marathon we work at for life.

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Hello 2019

Welcome, 2019 – I have been planning for 2019 over the last several months.  Before I share my vision for 2019 let me share with you what I was blessed with in 2018 that is going to make 2019 my best year yet.

Rick and Connie Mississippi County Quorum Court Swearing-In Cermony January 2019
  • I have the world’s best husband. He is always supportive even when he cannot see the logic in my plans.  He graciously allows me to continue to grow as a person. He hides his frustration well with my community involvement (animal rescue, homeless shelter, and free health clinic).
  • I have managed to maintain my health, even without exercise and after falling off the vegetarian wagon.  I was introduced to Arbonne and love the products (read farther down about Arbonne).
  • My kids continue to amaze me. The oldest is following his dreams and building his own business. My girls are super nurses and great people. My middle son (kind of sort of ours) has grown into an awesome dad.  My youngest has stepped up to the plate and helped with his grandfather and takin a role in our boarding kennel and rescue – I am one proud Momma.
  • Nothing can change my belief that God has a plan for me – he keeps opening doors so that I can continue to make a difference in my community and in other’s lives.

So what does 2019 hold?

  • Focusing on new energy.  Setting intentions, for how I want to feel, be, and experience my experiences.
    • I want to feel happiness, love, contentment, and peace
    • I want to align with positive energy
  • Setting Affirmations – I want to fully embrace my experiences.  I want others to feel hope, kindness, and joy.   I choose happiness in all I do. 
  • I choose to nourish and energize my body.  I will nurture my mind with positive thought and I will connect to my soul through stillness and a loving perception.

Steps to making 2019 everything I want it to be:

  • Continue to nurture my relationship with God
  • Spend meaningful time with the Big Man (my husband)
  • Complete yoga instructor training (focusing on my mental and physical health)
  • Build my family practice (caring for others)
  • Build my Arbonne business (Living healthy and sharing that experience with others)
  • Continue to speak for those without voices (Build Mended Paws Sanctuary)
  • Spend time with family making memories and saving them for the future (Close to My Heart)

So – what will you do in 2019?  I would love to hear your intentions.
~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

My Arbonne 30 Day Adventure

I have had some questions about what is that Arbonne stuff on my facebook page ~ well it is a healthy way of life. My friend Apryl hooked me when she changed her diet and managed to eliminate her gallbladder pain. At first I was a little skeptical, and the cost seemed a little pricey, but…after trying the products and feeling healthier I am hooked.

So, I’ll break down what Arbonne’s nutritional program is, in my own language (with some of Arbonne jargon mixed in):

  • It is not supposed to be just a diet, it’s really about a lifestyle change
  • The “rules” are to eliminate a lot of foods from your current diet, specifically:
    • Gluten
    • Sugar and artificial sweeteners
    • Dairy
    • Soy
    • Peanuts and peanut butter
    • Non-lean meats (some resources say to avoid all beef except grass-fed)
    • Alcohol
    • Coffee (I guess it’s really not the caffeine that is “bad” but the acidity of coffee, so no de-caf either) -(this I struggle with)
    • White potatoes (sweet potatoes are OK)
arbonne-food-list

So, I mentioned it is a bit pricey, naturally, you may be wondering what do you actually have to buy? You can buy products individually, or you can buy a kit that offers the best deal (if you use and like all the products of course). Since I was new to everything, I wanted to try it all to really get the best experience. Here is what comes in the kit:

  • Meal replacement vegan protein shakes (one for breakfast per day and one for lunch),
  • Fiber powder to add to your shakes,
  • “Digestion Plus”, also to add to your shakes,
  • Detox tea,
  • 7 Day Cleanse (separate drink packets), and
  • Fizz sticks (mild energy drinks to help those, like me, going cold turkey from drinking coffee daily to none at all).

And since I’m trying to keep it real here folks, here are my overall thoughts on the challenge and the products. Of course, please note, these are just my opinions!

  • It is definitely hard, but not impossible. I know this is cliché, but if I can do it, anyone can. Words cannot describe how much I love cheese, coffee, bread, and ice cream, but I’ve been able to give them up (with minimal whining, except for coffee without coffee no one would be safe).
  • The cranberry tea is amazing. The detox tea is, ok. I don’t drink a ton of tea, normally, but I drink Arbonne tea daily.
  • The cleanse drink is also amazing, I make a container and drink on it all day.
  • I LOVE the fizz sticks! They are delicious (a mild fruity, fizzy drink) and they give me just a slight energy kick. I actually continued to drink these even after my first 30-day challenge was done.
  • The shakes good and there a ton of recipes out there to flavor them differently (you get two flavors in the kit – Vanilla, which tastes like birthday cake to me, and Chocolate). People are very creative with adding fruits and other things to make them even better (I like both plain, as well).

I thought I would end with a quick rundown at what I eat each day:

  • Breakfast: Vanilla shake (2 scoops of powder) and fiber (1 scoop) I also add turmeric.
  • Fizz stick after I finish the shake
  • Mid-morning snack : A small handful of raw nuts (almonds or cashews) or cucumber slices.
  • Lunch: Chocolate shake (2 scoops of powder) and one packet of Digestion Plus and strawberries
  • Mid-afternoon snack: 2 hard boiled eggs and/or a green apple.
  • Fizz stick sometime in the afternoon (generally guidance is you can have 2-3 fizz sticks per day; I usually have 3-4, depending on how crazy my day is!)
  • Dinner: Sensible, clean dinner, following the “rules” I outlined above. This has been a big change for me, I ususally eat fast food sitting at my desk.

So January 7, 2019, I am starting a new 30-day challenge. If you would like to start 2019 off with a healthy plan, text me or call me. You can order products from my website
http://ConnieAsh.arbonne.com

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed lif
e.



Vitamin D ~ Is more than just the Sunhine Vitamin

I take a handful of vitamins every day,  I know that vitamins are important for my health,  but every day I see patients in my clinic that have a Vitamin D deficiency.  Why? It’s difficult to get enough vitamin D.

So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts as a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The “official” minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

 How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.”How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should

The view on my early morning run

be done without sunscreen, at least twice a week.  Of course, we should always avoid sunburns and of course, in some locations (and seasons of the year) it’s not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.

The Big Man enjoying time on the Spring River

Some foods are “fortified” (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won’t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you’re concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I’ve given you some ideas on how you can get the minimum 400-600 IU of vitamin D daily.

If you’re concerned, it’s best to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.
ConnieKayA 
A Southern Girl sharing her passion for living an abundantly blessed life.

Super-Simple Grilled Salmon

Super easy and tasty main dish.

Servings 4
Author conniekayash@yahoo.com

Ingredients

  • 4 wild salmon fillets
  • 1 bunch asparagus
  • 1/4 tsp sea salt
  • 1/4 black pepper
  • 1/4 tsp dried parsley
  • 1/4 tsp. dried dill
  • 4 tbsp olive oil

Instructions

  1. Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.
  2. Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.
  3. Broil for 8-10 minutes until fish flakes easily with a fork.
  4. Serve & enjoy!
  5. Tip: Serve with a side of quinoa

Three Must Eat Breakfast Foods

Do you love your breakfast? We do, but we usually only eat breakfast at home on the weekends when the Big Man cooks breakfast for the family.

Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism, and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food.  And for good reason!

Our Girls

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.   Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Veggie Omelet

I make this recipe using fresh eggs from our little coop. 

Servings 1 person

Ingredients

  • 1 teaspoon coconut oil
  • 1 or 2 eggs
  • 1/4 cup veggies (zucchini, sliced mushrooms, and diced peppers q
  • dash salt, pepper and / or tumeric

Instructions

  1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

    In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

    Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into the pan and lightly fry the eggs without stirring.

    When the bottom is lightly done flip over in one side and cook until white is no longer runny.

    Serve & Enjoy!

Do you have a favorite breakfast recipe?  I would love to hear about it.

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Five Cholesterol Myths and What to Eat Instead

Over the last week I have been focusing on healthy eating.  My main focus has been to eat a healthy, fresh, and low carbohydrate diet.  Someone ask me about my cholesterol, why am I not focusing on eating for my  cholesterol.  The answer is if I focus on healthy, fresh, and low carbohydrates, I will also be focusing on my cholesterol.

Below are a few myths about cholesterol that will help you understand how a healthy, fresh, low carbohydrate diet will improve your cholesterol.

Myth #1: “Cholesterol” is cholesterol
While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall.  In fact depending on what it’s combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They’re grouped into two main categories:

  • HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

And yes, it’s even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad
Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it’s incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol
Most of the cholesterol in your blood is made by your liver.  It’s actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  ‘Cause that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn’t need to make as much.

Myth #4: Your cholesterol should be as low as possible
As with almost everything in health and wellness there’s a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance
Don’t start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?

Nutrition and exercise!

One of the most positive ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary:
The science of cholesterol and heart health is complicated, but, there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Why is My Metabolism Slow?

Lately, I have felt a little more tired, a little colder than everyone else, and I have gained a few pounds.  I have been thinking about m metabolism – it seems to have slowed down.

So, why does this happen?  What could be causing my metabolic rate to slow down?  Below is what I have reviewed and thought you might find benefical.

What can slow my metabolism?
Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don’t worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact, it’s so complicated I’m only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

  • low thyroid hormone
  • your history of dieting
  • your size and body composition
  • your activity level
  • lack of sleep

We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones
Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally, it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting
When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in the amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

Tip: Make sure you’re eating enough food to fuel your body without overdoing it.

Your size and body composition
In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do some weight training to help increase your muscle mass.
Which leads us to…

Your activity level
Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you’re also getting hotter.

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip:  Incorporate movement into your day.  Also, exercise regularly.

Lack of sleep
There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night.

So this week I am working on a few of these tips – adding in areobic activity and adequate rest.  What will  you do this week to encourage your metabolism?