Posts Tagged ‘los gatos lifestyle coaching’

Understanding Cholesterol Levels

Sunday, June 13th, 2010

It’s important for your body to have a healthy amount of 9cholesterol in order to work properly. You need cholesterol to make hormones, vitamin D, and bile acids that help to digest fat. When getting your cholesterol checked, there are several types of cholesterol your doctor may measure. These include: HDL level, LDL level and triglycerides. Below is an explanation of what these are and how to read your lab results.

In order for cholesterol to travel in your blood, it needs to attach to a protein and is therefore called a lipoprotein. Lipoproteins can be high density (HDL), low density (LDL) or very low density (VLDL). This is dependent upon how much protein there is in relationship to fat.

High density lipoproteins (HDL): HDL cholesterol is also known as “good” cholesterol. It is known to help remove excess cholesterol from your body and brings it to your liver for degradation. The higher your HDL the better.

 

Low density lipoproteins (LDL): LDL cholesterol has also been called “bad” cholesterol. High levels have been highly associated with atherosclerosis and increased risk of heart disease and stroke. However, it’s not quite that cut and dry. Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology (Sugar: The Bitter Truth on you tube) explains that there are two types of LDL cholesterol, pattern A (large buoyant) and pattern B (small dense). Pattern A LDL are light and buoyant. They float as they get carried through the blood stream and don’t have a chance to form plaques. Pattern A LDL comes from dietary fat. Pattern B (small dense LDL) don’t float, therefore they do get under the edge of the endothelial cell and start plaque formation. Pattern B LDL comes from carbohydrates (sugar).

Since blood tests don’t individually measure Pattern A and Pattern B LDL levels, you need to look at your triglyceride to HDL ratio to know how much of each you have. Ideally, you want your triglycerides to be low, and HDL to be high. It’s best to have a ratio below 2 (divide you triglycerides by your HDL).

Triglycerides: Triglycerides are the main form of fat in the body and source of energy. When we eat a meal, any excess that is not used as energy is stored in the form of triglycerides in adipose (fat) cells. You want this number to be low (see above).

I hope this information helps to understand your lab values when you talk with your doctor. Feel free to contact us for more information on how diet, exercise and lifestyle  affect your cholesterol and health.

Our workshop, “You Are What You Eat” on June 26th (see event page for more info) is a great place to start.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

References:

http://www.youtube.com/watch?v=dBnniua6-oM&feature=email

http://www.webmd.com/cholesterol-management/triglycerides-lowering-triglyceride-levels

http://cholesterol.about.com/cs/cholesteroltypes/a/lipotypes.htm

Photo: Thank you to: http://www.bakeridi.edu.au/Assets/Images/9.jpg

 

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Pink Lentil Curry

Sunday, May 2nd, 2010

pink-lentilsLentils are a fabulous source of protein, calcium, and iron. The soluble fiber in lentils also helps to eliminate cholesterol, since it binds to it, reducing blood cholesterol levels. The more commonly seen lentils are brown or green in color, but you can find other colors such as black, yellow, red and pink in Indian or specialty food stores.

The following recipe courtesy of drweil.com is a great way to explore one of these varieties, the pink lentil, in this tasty curry.

6 Servings

Ingredients:
1 pound pink lentils
1 tablespoon canola oil
2-3 cups chopped vegetables (onions, carrots, celery, cabbage and whatever vegetables you like)
Curry powder to taste
2-4 cloves garlic, mashed
1 tablespoon chopped gingerroot
Salt or soy sauce to taste
Hot cooked rice

Instructions:
1. Pick over lentils, removing any stones or foreign matter. Place in a bowl or colander and rinse thoroughly. Place lentils in pot with enough cold water to cover well. Bring to a boil, lower heat, and cook, partially covered, until lentils become a thick mush (about one hour).

2. Meanwhile, heat canola oil in skillet, add vegetables and a little water, stir and cover. Cook, stirring occasionally, until vegetables are barely tender.

3. Add curry powder, garlic, ginger and salt or soy sauce. Stir, then replace cover and simmer until vegetables are tender.

4. Add vegetables to lentil mixture. Toss together, correct seasonings, and simmer for 10 minutes to blend flavors.

5. Serve with rice.

To learn more about nutrition and your health, contact us for a health consultation.

Dorothy Lizak

Nutrition & Wellness Specialist

Photo compliments of http://www.indias-rice-n-spice.com/Pictures/Products/lentils-masoorsplit.jpg

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The Seafood Dilemma

Sunday, March 21st, 2010

We all know that seafood is a very important food group. tuna-fish-marketIn fact, it is the #1 food source for vitamins B3, B12, vitamin D, copper, zinc, iron, and other minerals. It also contains the anti-inflammatory heart healthy Omega-3 fatty acids which most of us aren’t getting enough of. So why is it that we need to watch what kinds of fish we are consuming and in what portions? The answer is: mercury, and other toxins that have polluted our water supply. Besides mercury, toxins such as arsenic, lead, dioxins, DDT and PCB’s can be found in any fish we eat.

The FDA has developed a “safe” guideline to follow when trying to limit the amount of mercury you are consuming, which is .1 mcg of mercury per kilogram (2.2 lbs) of body weight per day.  For an adult weighing 175 pounds, this would be 55.7 mcg of mercury per week. Mercury is cumulative in the body, and many experts argue as to how “safe” these levels actually are, so to err on the side of caution let’s take a look at how much a 125 lb and 175lb person can eat when intake is 75% of the governments guidelines.

Seafood:                Amount in Ounces Per Week That Can be Safely Consumed

Body Weight:                        125 lbs                                                      175 lbs

Swordfish                            NONE                                                       NONE

Snapper                                NONE                                                       NONE

Bass (salt H20)                 NONE                                                           3oz

Tuna (fresh)                       3.2 oz                                                           4.5 oz

Halibut                                4.5 oz                                                           6.4 oz

Mahi Mahi                         5.5 oz                                                           7.7 oz

Haddock                              6.2 oz                                                          8.7 oz

King Crab                            11.4 oz                                                        16 oz

Salmon                   In samples taken, no detectable levels of mercury–Wild Alaskan is best.

I hope this information is helpful for your next trip to the grocery store when choosing seafood. If you’d like to increase your intake of Omega 3’s while reducing your risk of exposure to toxins, supplementing your diet with a high quality fish oil is also a healthy option. To learn more about how to eat a healthy, safe diet feel free to contact us for a consultation.

Dorothy Lizak

Nutrition & Wellness Specialist

References: 2007, Weller, Patti ” The Power of Nutrient Dense Food”

Photo: thank you to “http://images.google.com/imgres?imgurl=http://www.nbafoodadvocate.com/wp-content/uploads/2010/01/Tuna-fish-market.jpg&imgrefurl=http://www.nbafoodadvocate.com/scombrotoxin-and-fish-2836&usg=__asfb5ABajYt_IjNY3d0vLOkwLes=&h=281&w=430&sz=48&hl=en&start=4&sig2=WhPROQx51jsbblcnhFx2Xw&um=1&itbs=1&tbnid=Z3VFkEIVkK3xXM:&tbnh=82&tbnw=126&prev=/images%3Fq%3Dfish%2Btuna%26um%3D1%26hl%3Den%26rlz%3D1G1GGLQ_ENUS282%26tbs%3Disch:1&ei=s4-mS4WHF5zosAPkqZC9BA

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Curb Hunger by Eating Right

Sunday, February 7th, 2010

We often have clients coming to us woman-eating-appleasking for ways to curb hunger. Some report feeling full after they finish a meal only to feel hungry again an hour or so later. Others say they feel o.k. in the morning, but find themselves getting hungry before or after lunch. Many times, just by making a few changes in what and when they eat can make a big difference in how they feel throughout the day. If you are finding yourself hungry outside of mealtime, try the following tips to find the real cause of  your hunger and learn how to improve how you feel throughout the day.

1. Eat Breakfast (and every other meal): Eating breakfast kick starts your metabolism and provides you with the energy you need to begin your day. Eating breakfast has also been shown to help promote weight loss and improve mood and concentration.

(As a side note, it is NEVER o.k. to skip meals. Your body needs fuel throughout the day to function properly, and by skipping meals you are throwing your hormonal system off balance which will impair how your body uses and stores calories, causing a multitude of problems, including the storage of calories as fat.) 

2. Drink Enough Water: Did you know that hunger is sometimes a sign of dehydration? Be mindful of how much water you are drinking throughout the day. A good rule of thumb: Your urine should be clear enough to be able to read through it (if there were a hypothetical piece of literature in your bowl).

3. Eat Protein: Many times too many carbohydrates in our diets are the culprits for increased hunger and decreased energy and mood. Carbohydrates are great for providing us energy, but our bodies burn through these fairly quickly. Protein takes longer to digest, keeping you feeling full until your next meal. Good sources of protein include lean meat, fish, nuts, beans, legumes, eggs and dairy.

4. Don’t Forget About Fiber: Most of us do not get enough fiber in our diets. Because it is undigestible, fiber moves through the digestive tract slowly, so it makes you feel full and has been shown to help reduce overeating, control blood sugar, reduce cholesterol and your risk of colon cancer. Fiber can be found in whole grains, nuts, seeds, and in the skins of fruits and vegetables. Don’t peel that apple!

5. Know Your Metabolic Type: Just as our bodies look different on the outside, they are also functioning differently on the inside. Knowing your metabolic type, or how quickly your body turns food into energy, is extremely helpful in knowing what ratio of carbohydrates, proteins, and fats you should be eating at every meal. Common symptoms when not eating for your metabolic type include: getting hungry quickly, fatigue, nervous energy, depression, headaches, mental sluggishness and cravings for sweets or coffee. Contact us if you would like to learn what your metabolic type is.

 

As always, we appreciate your comments and feedback on how these changes are impacting your life. If you are interested in learning more about how to restore health and vitality in your body, feel free to contact us for a complimentary consultation. We provide nutrition and lifestyle coaching in Los Gatos and San Francisco as well as over the phone.

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

Photo: thank you to: http://women4hope.files.wordpress.com/2008/01/woman-eating-apple.jpg

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Tips for making good cholesterol (HDL)

Saturday, January 30th, 2010

 

Today we are made to believe that saturated fat is bad for us. Eating Steak

Fact

  • - Today CAD (coronary artery disease) causes 40% of deaths in the USA and we have been told that this is because of saturated fat. Therefore, one would expect to see a direct correlation between increase in CAD and increase in saturated fat consumption. Actually, the opposite is true. During 1910-1970 the proportion of animal fat in the American diet decreased from 83% to 62% and butter plummeted from 18lbs per person per year to 4lbs. Over the past 80 years cholesterol intake only rose 1%. During this same time the percentage of dietary vegetable oils in the form of margarines, shortenings and refined oils increased about 400% and sugar and processed foods increased about 60%. - How to Eat Move and Be Healthy, Paul Chek

We are taught that we need to watch fat intake in order to control cholesterol levels but how can saturated fat be the culprit when saturated fat consumption has gone down and sugar and trans-fatty acids have gone up?    It is true, we do need to watch fat intake, however, we are not taught what type of fats should be avoided nor are we taught how carbohydrates also contribute to bad cholesterol levels (LDL). 

Cholesterol is important to our bodies’ it is needed to create bile acids, which are needed for digestion of fats and vitamin D as well as aid in hormone production. So when we are not eating correctly to make healthy cholesterol we are not able to contribute to good cholesterol (HDL) levels.  Below is a list of tips for how to improve your good cholesterol (HDL) and how to lower your bad cholesterol (LDL).

  • 1. Eat healthy fats such as egg yolks, nuts, green leafy vegetables and wild fish such as salmon. These fats are high in Omega 3’s and contribute to HDL.

 

  • 2. Eliminate processed foods. Processed foods are high in carbohydrates and typically are supplemented with unhealthy fats (transfats). These are foods that have a shelf life and are typically found in the center of the grocery store. These items contribute to bad cholesterol (HDL)

 

  • 3. Minimize alcohol consumption. Alcohol is high in sugar which means it’s high in carbohydrates which will lead to bad cholesterol levels (LDL).

 

  • 4. Exercise. Exercising helps to burn unused sugars for energy. So rather than the sugar getting stored as bad cholesterol it can get eliminated through exercise.

 

  • 5. Rotate your protein. Eat chicken one day, red meat the next, fish the next day and so on. This way you are getting a variety of nutrients as well as getting fat from a variety of sources.

 

If you just start to become aware of what you are putting into your body and just start with the tips we have listed above you are one step closer to a healthier body.  If you would like more information of how to eat or what you should be eating join us for one of our Wellness lectures, visit www.replenishingsoul.com/our-events.com

 

 Lori Metroka, Nutrition & Wellness Specialist

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Break and Breathe: Simple Relaxation Techniques to Reduce Stress FAST

Sunday, January 24th, 2010

Many of us are constantly on the go, stress0multi-tasking our way through our day and finding ourselves feeling stressed out. If you are like so many others, your mind may be racing, your heart rate and breathing may quicken and you may have trouble concentrating and getting your work done. This probably starts making you feel badly about yourself and negative thoughts start swirling in your mind which just causes you to be more stressed. As we’ve mentioned in other blogs, stress doesn’t just affect you mind, it also negatively affects the way your body functions. It causes hormone imbalances, disrupts sleep, digestion, your immune system and has a strong correlation with medical conditions such as heart disease and depression. 

 

The next time you are feeling stressed, I want you to remember the two B’s: “Break and Breathe” and do the following.

 

1. Take a Break:

You are given breaks at work for a reason, so take them. So often we get caught up in the mindset of “I don’t have time” and work through our breaks and lunch which only leaves us burnt out, more stressed and less productive. Instead, take a time out, do some of the breathing exercises below, and you’ll probably be more productive when you get back. It’s best to leave your workspace, but if you can’t you can easily do these at your desk.

2. Breathe:

One of the easiest ways to change how your body is physically reacting to stress is through your breath. By focusing on your breathing, you are forcing your heart rate to slow down which will calm your body and mind. Here are a few breathing exercises to choose from.

     1. Close your eyes and inhale as slowly as you can and silently count “1″. Then exhale slowly and silently count “2″. On your next inhale, silently count “3″ and so on. The goal is to reach the number “20″. By this point you should notice that your breathing will be fuller and deeper, and you will be more relaxed.

     2. Close your eyes and inhale as slowly as you can. Try to prolong your inhale to the silent count of 4 seconds. When you finish inhaling, gently hold you breath for 2 seconds and slowly exhale to the silent count of 8 seconds. Repeat for a minute or longer. If you can’t control your breathing for that long, its ok to shorten the duration of inhale and exhale, just make sure your exhale is twice as long as your inhale.

   3. Close your eyes. As you slowly inhale through your nose, visualize pure white cleansing air entering and filling your entire body. As you exhale, picture the gray negative, stressed air exiting your body through your nose. Continue this process as you inhale and exhaling, replacing your stressed out body with clean, fresh air and energy.

It’s also important to remember that mental/emotional stress isn’t the only way to stress out your body. Eating the wrong kinds of foods, going to bed late, not drinking enough water, having unbalanced hormones, can induce stress on your body and cause a multitude of symptoms including low back and neck pain, PMS, irritable bowel syndrome, frequent illness, migraines, and many others. We provide nutrition and lifestyle coaching in Los Gatos and San Francisco as well as over the phone. Give us a call to learn how to get your body back in balance.

If you try these stress techniques, let us know your experience, we’d love to hear from you.

 

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

References:

photo thank you to: http://www.stressrelatedillness.com/stress-management.html

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Making Change and Succeeding!

Sunday, December 27th, 2009

For this week’s blog, I wanted to share with you one of my favorite stories. It warms my heart every time I read it.

2-starfish1


The Starfish Story

Original Story by: Loren Eisley

One day a man was walking along the beach when he noticed
a boy picking something up and gently throwing it into the ocean.

Approaching the boy, he asked, “What are you doing?”

The youth replied, “Throwing starfish back into the ocean.
The surf is up and the tide is going out.  If I don’t throw them back, they’ll die.”

“Son,” the man said, “don’t you realize there are miles and miles of beach and hundreds of starfish?
You can’t make a difference!”

After listening politely, the boy bent down, picked up another starfish,
and threw it back into the surf.  Then, smiling at the man, he said…”
I made a difference for that one.”

I love this story because it reminds me that every small act I do can have a profound effect on my life, or someone else’s. We all have the power within ourselves to make a difference and create change. Whether we realize it or not, its the little things that really make all of the difference in the world. It’s the same for nutrition and lifestyle coaching. Healthy eating, getting in shape or  losing weight doesn’t come from a magical pill or the latest fad diet, it’s comes from making small changes, one at a time, while realizing that each little step, like each little starfish going back into the ocean, is making you healthier and healthier and like the boy, celebrating those little victories with a smile as you move along your journey.

If you live in the Los Gatos or San Francisco area and are ready to begin nutrition, lifestyle or corrective exercise coaching, contact us to make an appointment for a complimentary consultation. Remember, we also provide nutrition & lifestyle coaching over the phone to our out of town community.

Season’s Greeting

Dorothy Lizak

Nutrition & Wellness Specialist

References:

http://www.starrbrite.com/starfish.html

Photo: thank you to

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Get off the Scale

Friday, October 30th, 2009

We’ve all been there. You go to your scale_girl1doctor’s office for your physical and on the way to the exam room you hear those dreaded words  “Step on the scale”.  At that moment many of us feel like we need to start shedding as many clothing items as possible. Our once very well put together outfit including shoes, socks, belt, earrings, sweater, and anything else that can go is now on the floor. We want the measurement to be accurate, don’t we? Well, guess what? Even then it may not be.

I myself have weighed the same weight since I was 13 years old, yet the size of my clothes has actually changed quite a bit over the years. How can this be?  Well, it’s because muscle weighs more than fat,  so dont be surprised that while you’re reaping the many benefits of weight training (including increasing your metabolism and increasing the release of growth and tissue repair hormones) you may not necessarily notice the scale moving. In my case, I have been 4 different dress sizes and weighed the same. 

So put the scale away and do this instead. A much better way to gage weight loss is to notice how your clothes are fitting. By replacing fat with lean muscle, you WILL notice  more room in your clothes. And remember, you have to be healthy to lose weight, not lose weight to be healthy. Having your lifestyle and nutrition plan evaluated is a critical step in achieving your weight loss goals. An unhealthy, unbalanced body will hold on to fat/weight until it is well. To learn more, feel free to contact us. We’re always here to help.

 

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

References:

Picture: thank you to http://www.adrenalinfitnessandweightloss.com/trainers

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The Benefits of Fiber

Sunday, October 18th, 2009

Dietary fiber is the edible part of plant cell walls that gives plants its structure. Because it is undigestible it is not considered a nutrient, but it does aid in digestion, helps promote weight loss, helps regulate blood sugars and had been found to offer protection against certain diseases. There are two types of fiber, soluble and insoluble.legumes

Insoluble fiber does not dissolve in water, and has also been known as “roughage”. It is found in whole-wheat products, nuts, seeds, dark green leafy vegetables, and in the skins of fruit and vegetables, such as potatoes and green beans. Here’s a list of some of the ways insoluble fiber works in your body:

1. It makes you feel full, and promotes a reduction in over-eating and weight loss.

2. It stimulates the intestinal wall to contract and relax which helps food move through the intestinal tract, acting as a natural laxative.

3. It adds bulk and softness to the stool, which promotes regularity and prevents constipation and hemorrhoids.

4. It allows waste to move through the colon quickly. This is important in preventing harmful substances from staying in the intestinal tract and coming in contact with the intestinal lining. 

5. It help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances.

Soluble fiber dissolves in water. Some good sources of soluble fiber are: oats and oat bran, barley, nuts, apples, carrots, legumes, psyllium husk and flaxseed. In your body, soluble fiber:

1. Promotes weight loss by slowing down digestion (you feel full faster).

2. Helps reduce your risk of diabetes by controlling blood sugar: The gradual absorption of digested food helps control the amount of glucose that enters your blood stream.  

3. Helps reduce your risk of heart disease.

4. Appears to help lower cholesterol. The pectin in some soluble fibers binds to fatty substances, preventing the absorption in your body and instead aids in their excretion.

When trying to add more fiber to your diet, remember to choose whole grains (including breads, cereals, and pasta), replace white rice with brown rice, and choose whole fruits and vegetables instead of canned or in the form of juices. If you have questions or would like more personalized information for your body’s needs, feel free to contact us. We’d love to hear from you.

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

 

References:

Nelson, Miriam E. Strong Women Eat Well, Berkeley Publishing Group. 2001

http://www.myfooddiary.com/resources/ask_the_expert/soluble_insoluble_fiber.asp

http://www.healthcastle.com/fiber-solubleinsoluble.shtml

Photo: thank you to: http://www.body-perfect-fitness.com/images/Legumes.jpg

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