A weighty problem... help requested.

[Guest]

..........

 

[3113]

So what can you suggest to help me cut my weight and get my cholesterol level down? Hell, I'm not even sure what it should be.

While I can't recommend the Adkin's diet, there is something to be said about cutting down, significantly, on carbohydrates and replacing them with more pure protein. Different people have different metabolisms, but for the most part, those of us who have such problems do so because of carbs (and genetics!). We just weren't meant to stuff ourselves with bread, sugar and salted chips.

So, cut DOWN on the breads, potatoes, beer, pasta, sugar; start eating fish, eggs, poultry, low-fat milk and, yes, even some good red meat now and then. Combined with exercise (a 30 minute daily walk at least), it should lower weight/cholesterol and yet not leave you hungry or dissatisfied as you might be on a salad-and-fruit diet.

Don't skip meals--most especially have some breakfast.

People who eat more protien don't need to eat as much to feel full, and the energy/sated feeling lasts longer. Try also Chinese, Japanese and Korean food as these cuisines are naturally high in protein and veggies and low in carbs. Most especially, view this as a culinary adventure. Don't cut yourself off from everything, we all need treats now and then. Just see it as a new phase in dining

Good luck!

 

[chris 44]

This is incredible, I can't thank you enough, I'll spend so much time working through all the suggestions I won't have time to put on weight.

I think part of the problem is hereditary, only cholesterol wasn't the issue back when my Dad had his heart attack that it is now. Blood pressure isn't too bad, that's probably because I excercised regularly from my early teens to my mid fifties.

Don't smoke, don't overdo it on the salt, and haven't taken sugar with my tea and coffee for the past 30 years. Now I'm even cutting back on the tea and coffee in favour of water and fresh fruit juice.

Let's see how things go. Thanks again...

Chris <- ME excercising

 

[jomar]

Okay, I'm going to go the exact opposite of everyone here and tell you what's worked for everyone who (let) me help them. A lot of my family and friends have weight/chosleterol/bp problems, and so I started living by Adele Davis' methods a long time ago to make sure my family stayed healthy.

DON'T switch to non-dairy, vegetable oil products. Use real butter, milk, cream, cheese, etc. DON'T cut the foods you truly enjoy from your diet. If you like meat- great. Go for lean meats, and learn what a normal portion is- it's actually between four and six ounces, which is about the size of the palm of your hand.

To lose the weight, the biggest factor is getting your metabolism up. Rather than eating three squares a day, divide your meals into small portions. Have a nice bagel with butter and some fruit in the morning, with a multivitamin. A cup of coffee or tea if you like- just cut your sugar in either back to half. Considering you have cholesterol to consider, you might want to have a bowl of oatmeal (porridge over there, I guess?) and fruit.

At around 10a.m. have a piece of fruit, a cup of yogurt, a glass of milk (fortifying the milk with a tablespoon of blackstrap molasses is yummy and adds a lot of trace minerals,etc)- something small, but that puts food in your stomach so your metabolism keeps working.

Make lunch your biggest meal of the day. A salad with grilled chicken or even battered chicken strips, some cheese, fruit, and a glass of milk (which, in addition to that pesky butterfat, has 9g of protein per cup). If you can't stay away from sweets, have a (small, as in half a normal slice or about 4oz.) piece of something very luscious.

Around 2p.m. have some trail mix or a small packet of peanuts, or even a peanut butter sandwich (or a packet of crackers with peanut butter). Maybe an apple or some raw veggies (my kids dip theirs in plain yogurt that we throw a packet of dip flavoring in).

Around 5 or six, have a light dinner. Some sort of soup is good, with a salad that has chopped eggs or lean meat, shredded cheese. Or grilled meats, steamed veggies, maybe some seasoned rice or a small serving of the spuds. Nothing wrong with a glass of wine with dinner. Have fruit and coffee after if you want a dessert.

Somewhere between eight and ten, have a light snack. Personally, I think the favorite has been a piece of toast with butter and jam and a glass of milk (can you tell I like the dairy family?) My kids can always have a piece of fruit and cheese before bed if they want- protein and carbs so that your metabolism keeps working even while you're asleep.

The biggest trick is to keep the process going. Once you get into the habit, it's easy, and your body will remind you automatically, but until then, you might want to set timers, lol. On the bright side, no one ever complains about feeling hungry!

Listen to the doctor on the statins. If they aren't working, tell him you need a different one, and don't be shy about it. Somewhere during your day get in your eight glasses of water, and exercise, of course- even if it's just walking around the block or going up and down the stairs instead of taking the elevator.

(And if you want recipes, just ask- I'm trying new ones out on the kids this month )

I don't think this is the opposite FTF. It's actually pretty consistent with the South Beach Lifestyle. Though it does prefer the lower fat diary products, whole wheat breads (the grainier the better) and go low on the sugar. My trouble is the palm of your hand meat serving looks like a cube that belongs on a shish kebob rather than a whole serving.

 

[N0madS0uL]

Good luck.

P.S. Are you a Leeds Utd fan? Watch a few of their games. Trust me on this one LOL (no offense intended).

 

[carsonshepherd]

I don't think this is the opposite FTF. It's actually pretty consistent with the South Beach Lifestyle. Though it does prefer the lower fat diary products, whole wheat breads (the grainier the better) and go low on the sugar. My trouble is the palm of your hand meat serving looks like a cube that belongs on a shish kebob rather than a whole serving.

You're right. It's not the opposite. Smaller portions are beneficial not just to your weight, but to your digestive system. If you have the ability to eat like this (I couldn't when I worked all day) it's a good way. I particularly like the lack of processed foods, and if you use fat-free or low-fat dairy it's even better.

 

[Stella_Omega]

Chris, you want some more advice?

Mine is only in addition to what other people have said, but-

eat as much porridge (from oats, specifically, I don't know if that's a distinction in the Uk) as you can stand. Go ahead and sweeten it, with dark sugar which adds so much flavour that you only need a bit.
Almonds also seem to lower cholestral. Try to get raw ones. When they're fresh, they are almost juicy, and fucking adddictive, as far as I'm concerned.
If weight is a real problem, fruit juices might not be so helpful, even fresh- better to eat the fruit and get the fiber along with the fructose.

And don't stop drinking tea! Tea is so good for you, it's like drinking your vegetables. And it doesn't seem to matter much what form of tea you drink, either- black or green. Even instant tea has plenty of value.
(I got that from the Berkeley Health newsletter years ago- too lazy to find any links just now..)

 

[3113]

And don't stop drinking tea! Tea is so good for you, it's like drinking your vegetables. And it doesn't seem to matter much what form of tea you drink, either- black or green. Even instant tea has plenty of value.
(I got that from the Berkeley Health newsletter years ago- too lazy to find any links just now..)

The only problem with regular tea is the caffine. I had to stop drinking caffinated iced tea myself (and I *LOVE* tea) because it would make my heart race I'm stuck with herbal or decaf, which isn't bad, but impossible to get at restaurants that serve only caffinated iced-tea.

If you need to be off tea, I recomment substituting Rooibos, which I love--also known as "red tea." Tastes very much like tea but no caffine. Also honeybush tea which is slightly sweet. Both herbal drinks are good for you.

 

[FallingToFly]

You're right. It's not the opposite. Smaller portions are beneficial not just to your weight, but to your digestive system. If you have the ability to eat like this (I couldn't when I worked all day) it's a good way. I particularly like the lack of processed foods, and if you use fat-free or low-fat dairy it's even better.

See, we differ slightly here- most of the fat in full-fat dairy is usable fat/protein from the labels and dieticians that I've read/talked to. My husband recently decided to "inform" me that the human body does not need any dairy intake after the age of three, and that I was wasting my time and grocery money on insisting that our kids need to have at least three to five servings a day of dairy. No, I didn't deck him, but I did laugh- a lot.

I'm a big fan of no preservatives when and where possible. I do a lot of canning and preserving (actually I've been doing my annual harvesting of dewberries for jam, lol) and I grow a lot of my own vegetables and fruits when I can. The weather down here doesn't always cooperate- I'm worried about my mulberry and peaches getting enough water this year.

I guess it's the way I was raised- it's not the way I manage to live my life now, but I wish I could! Things (like homemade bread mmmmmm) that are made to be used, not stored, are a wonderful thing. And things that are meant to be stored for later use are wonderful as well. (At least, that's what the people I give preserves to every year say.)

 

[Skip1934a]

See, we differ slightly here- most of the fat in full-fat dairy is usable fat/protein from the labels and dieticians that I've read/talked to. My husband recently decided to "inform" me that the human body does not need any dairy intake after the age of three, and that I was wasting my time and grocery money on insisting that our kids need to have at least three to five servings a day of dairy. No, I didn't deck him, but I did laugh- a lot.

I'm a big fan of no preservatives when and where possible. I do a lot of canning and preserving (actually I've been doing my annual harvesting of dewberries for jam, lol) and I grow a lot of my own vegetables and fruits when I can. The weather down here doesn't always cooperate- I'm worried about my mulberry and peaches getting enough water this year.

I guess it's the way I was raised- it's not the way I manage to live my life now, but I wish I could! Things (like homemade bread mmmmmm) that are made to be used, not stored, are a wonderful thing. And things that are meant to be stored for later use are wonderful as well. (At least, that's what the people I give preserves to every year say.)

Well now, let me just say that J was quoting a medical study about milk. I laughed too when I read the same study and was justified in doing so according to my daughter-in-law nurse practitioner/dietitian.

And I'll take one of each of the jams/preserves, please.

 

[MaeveoSliabh]

My couple of pence worth, as somebody who seriously considered going into medicine because of hereditary malfunctions...

1. Keep the fats. The good fats found in natural products (non processed dairy stuffs, whole nuts, whole vegetables, and meats), not the nasty oily crap found in deep fried foods. Those will kill you.

2. Pasta is good! er... in smaller portions. Whole wheat or vegetable pastas are better than the bleached processed junk. Homemade from fresh eggs and flour are even better. Don't use salt in the recipe if you make your own. Just eggs and flour.

3. Tomato sauces will help you more than you would think - especially if you add some of the 'stock' Italian-type herbs. Think basil, rosemary, thyme, sage... if I had my spice rack handy I could list off some more.

4. Use fresh ingredients and cook from scratch. The less preservatives, the better. If you can't get fresh, get frozen. The canned foods have been processed enough that they're actually lacking many of the essential nutrients necessary for the human body to stay healthy.

5. Processed, bleached sugars are not good for you. Not even in moderation, really. Yes, they are found in just about everything, and it's pretty impossible to avoid them, but using whole sugar or brown sugar is better. Using honey for all your sweetening is best - especially if you can get it locally from somebody with their own hives.

6. Vegetarians don't like this, but... Meat is good for you! Eating meat -can- (not will, just can) help lower your cholesterol level. Low fat meats are best.

7. Fish is right up there with 'normal' meats. Any type of seafood, really, but especially fish. They have certain oils and chemical combinations in them that do stuff other types of food just... don't.

8. It sounds really stupid, but avoid taking any unnecessary medications. Even over the counter headache remedies. The chemical combinations in all of that crap has a fairly profound effect on how the natural balance of the human body works. That's why people can become addicted so easily. Sometimes is ok... just try to avoid it if you can.

9. Stay hydrated! If you're not using the privy once every couple of hours, drink more. Water and juice are best, but everything else in moderation has it's benefits. Having to use the rest room so many times will help keep your body cleansed, which will lower your cholesterol level.

10. Probably the most commonsense thing, but the one that's most overlooked or unappreciated, and the least followed: If it doesn't feel right, or makes you feel ill, STOP. Your body will tell you what it needs. If the medications your doctor puts you on makes you feel ill at all, stop taking them, call him/her, and start asking questions. Tell them something isn't right and that your medication needs either changed to a different type or adjusted. If there's a food that doesn't sit well in your stomach, avoid it. If there's an exercise that taxes your body too much, don't do it. Keep in mind that pushing a little bit or small changes in the way your body reacts due to medications or change in diet is OK. Trying to do too much or making yourself ill because of what somebody has told you to do or take is not.

 

[Skip1934a]

Hi, maeve. Good to see you.

Smaller portions is key to losing weight. Americans tend to stuff themselves, and the excess doesn't just dump. It goes in storage as fat. You need protein for the brain. Religious cults know this and they deprive people of protein so the 'victim's' brain is easier to wash (Brainwash).

Smaller portions means fewer calories, and that's key to taking weight off. Just don't try to starve yourself. Quit eating at fast food places that load you up with 'supersizes' of everything. Your stomach will adjust itself to your new food intake, and you won't feel 'hungry'.

Rather than 'processed' vitamins, use natural supplements to get them if your normal food intake falls short of the daily requirements.

 

[wishfulthinking]

You obviously like exercise (running marathons, phew!) and have your health as a good motivator. You've got a head start on most people! Good luck

 

[carsonshepherd]

See, we differ slightly here- most of the fat in full-fat dairy is usable fat/protein from the labels and dieticians that I've read/talked to.

True. And some fat is necessary for function. Enough soluble fiber can soak up excess dietary cholesterol, but most people don't get near enough fiber. Chris was asking about cholesterol as well as weight, and saturated fat raises cholesterol. So low-fat and fat-free dairy gives the same protein with less saturated fat. And not everything has to be fat free; I eat full-fat cheese only, I won't touch the low-fat stuff because of the taste, so I drink skim milk. I also don't consume artificial sweeteners so I don't eat anything "diet." It's truly a balancing act. So, for some people that means have the chips or the ice cream, but not both.

 

[Guest]

Graze...
Increase whole wheats....
decrease trans fats... you would be amazed how many companies are trying their damndest to strink this thing...
walk... even if you have to DRIVE somewhere else to do it, what I did when I was working on my weight... I went and got a membership to a gym that automatically took the money from the checking account... I could NOT just let the membership sit there if I was paying for the damn thing... I refused so I went and was there like every day
increase water
do NOT decrease your coffee or tea.... one is a natural dieretic the other is a natural bowel flusher

 

[chris 44]

Well, that's the first week done, and thanks to all who responded to my post. - Please select whichever you prefer by way of thanks

Yes, well, getting back into some sort of excercise routine isn't easy, not at my advanced age, but it's under way, though mostly walking and gardening at the moment, (even vacuuming the carpets would you believe)

On the dietary side, I've cherry picked the bits I like, Lizzie's grazing for instance. I've started keeping a bunch of grapes around so when I feel like a snack, I'll have a few of them rather than white bread, butter and jam. Think a lot of the latter was comfort eating anyway now I think about it.

Keeping myself hydrated is good Maeveo, a lot more water, and a little less coffee and tea. To be honest I was drinking too much but I won't cut it out altogether Stella. Taking it with semi skimmed milk as well Carson, but been doing that for a while now.

F 2 F's recommendations make sense, as do Mat's about the medication. So far these tablets seem okay, but once I get things straight again I'd rather see if I can do without them.

And Nomad, I don't go to Elland Road any more, though I used to during the Revie era, when Bremner and Charlton were nobbut lads. Now I won't pay the prices, go and watch Dewsbury Rams instead, my local RL team when I was a lad. Often do match reports for their website on the home games as well.

So now the progress report

I won't know my cholesterol level for anothe 6 weeks when they take the next blood test, but weight is down to 15 st 4 lbs - a loss of 3 lbs over the week. That'll do me fine.

Thanks again.

Chris

 

[cloudy]

Good to see you, Chris, as well as hear the positive progress report.

 

[English Lady]

Well, that's the first week done, and thanks to all who responded to my post. - Please select whichever you prefer by way of thanks

Yes, well, getting back into some sort of excercise routine isn't easy, not at my advanced age, but it's under way, though mostly walking and gardening at the moment, (even vacuuming the carpets would you believe)

On the dietary side, I've cherry picked the bits I like, Lizzie's grazing for instance. I've started keeping a bunch of grapes around so when I feel like a snack, I'll have a few of them rather than white bread, butter and jam. Think a lot of the latter was comfort eating anyway now I think about it.

Keeping myself hydrated is good Maeveo, a lot more water, and a little less coffee and tea. To be honest I was drinking too much but I won't cut it out altogether Stella. Taking it with semi skimmed milk as well Carson, but been doing that for a while now.

F 2 F's recommendations make sense, as do Mat's about the medication. So far these tablets seem okay, but once I get things straight again I'd rather see if I can do without them.

And Nomad, I don't go to Elland Road any more, though I used to during the Revie era, when Bremner and Charlton were nobbut lads. Now I won't pay the prices, go and watch Dewsbury Rams instead, my local RL team when I was a lad. Often do match reports for their website on the home games as well.

So now the progress report

I won't know my cholesterol level for anothe 6 weeks when they take the next blood test, but weight is down to 15 st 4 lbs - a loss of 3 lbs over the week. That'll do me fine.

Thanks again.

Chris

Well done Chris -you've done really well. Keep on taking things gradually and it'll be something you'll be able to keep on going

Hydration is a great thing -I found that just having a glass of water with every meal makes such a difference to my health and well being

 

[R. Richard]

Cholesterol should be below 5.0. You don't have far to go. Daily walking and climbing should be enough with the same diet or a slightly modified one. Regular and steady is better than manic exercise.

Og

Dieats don't generally work. Even if you lose weight, you then tend to gain it back. What is necessary is to find a regular diet that you can live with and then be prepared to live with the diet long term.

Exercise works, but only if you do it. As Og says, manic exercise is not a solution. Find a pattern of regular exercise that you can live with long term and then stick with it. Walking is a very good exercise, since it is low stress and low impact. If you can walk due to weather, you might investigate Tai Chi exercise. The Chinese do soft for Tai Chi as a regulare exercise, mostly in the morning. Tai Chi not only burns calories, it also keeps you flexible.

 

[Selena_Kitt]

I don't know much about food labelling laws in the UK but here in US they have to put "trans fat" grams on food packaging. Trans fats are particularly bad fats - basically any fat that is solid at room temperature: shortening, margarine, "partially hydrogenated" anything. Trans fats raise your cholesterol. They are found in chips, crackers, sweet snack cakes (cupcakes, etc) and commercial baked goods. If trans fat info isn't on your food packaging, watch for "partially hydrogenated" oil as a keyword.

Benecol is a soft margarine containing plant sterols. They help lower cholesterol.

When you Brits say "porridge" I assume you mean oatmeal. Oatmeal contains a good bit of soluble fiber, which helps lower cholesterol. Beans are another good source of soluble fiber.

Our modern diets are far too loaded with omega-6 fatty acids. There should be a balance of omega-6 and omega-3s. Too much omega-6 leads to high cholesterol and chronic inflammation. Good sources of omega-3s are flax seed, cold-water fish, olive oil. Walnuts are another good source and also help your body increase its sense of fullness, so you're not as hungry. (I have tested this myself. It works, as long as you eat them "instead" of something higher in fat and calories, like potato chips, instead of "in addition to.")

When you're trying to eat healthy, you don't need to starve. You need to take away the foods that are harming you and add the things that will help you be healthier. You say you're a healthy eater. Add a bowl of oatmeal with blueberries and fat-free milk and cook with olive oil instead of margarine. Use butter as an occasional treat. Red meat isn't unhealthy as long as it's lean and not fried.

Here is a great US website about food from the American Dietary Association. It's loaded with useful stuff. Start reading about health, get informed and you'll get the tools you need to get healthier.Health Castle

Listen to Carson!

I have a family history of high cholesterol. My father's was once tested at 550. (I dunno what that translates to in U.K. numbers)... I've had mine tested at 300 before... it seems to be a family trait, no matter what my weight is.

I eat oatmeal and take a multivitamin and a garlic supplement every day... I also take flax seed oil every day (can't stand fish, plus there's the mercury factor)...

Some foods that help lower bad and raise good cholesterol:

avocados, almonds, olive oil, garlic, shiitake mushrooms, chili peppers, oat bran, beans (kidney, pintos, black, navy, etc.), onions, fatty fish, and flax seed


Also, FtF has a point about metabolism... DON'T skip meals... don't go longer than 4 hours without eating SOMETHING... eat smaller meals more often during the day.

As for exercise, don't fall into a routine. Mix it up. Surprise your body. Don't exercise at the same time every day. Some days do mornings, or take a walk in the afternoon, or a run at night.

 

[carsonshepherd]

Congrats on the weight loss, Chris. The weight loss will be more dramatic at first, as you cut bad habits (like the white bread and butter), but don't be discouraged when you level off. It takes time to change behavior and the health-and-fitness experts are now agreeing that if you eat for your health, your weight will balance itself out.