We have heard so much about "bad" and "good" Cholesterol .....then eggs are bad, then good! So what is good and what is bad? So I did some investigation on the issue, I wanted to find out what is fact and what is fiction. Even if your doctor prescribed a cholesterol drug to bring levels down, you'll still need to change your diet and become more active for cardiovascular health. 

Now lets look at where your LDL "bad" should be. 
 LDL Cholesterol                                    LDL-Cholesterol Category 
 Less than 100                                         Optimal 
 100 - 129                                                  Near optimal/above optimal 
 130 - 159                                                  Borderline high 
 160 - 189                                                  High 
 190 and above                                       Very high 

Here is the chart for you HDL "Good" should be.  
HDL Cholesterol                                   HDL-Cholesterol Category 
60 and above                                          High; Optimal; helps to lower risk of heart disease 
Less than 40 in men and less than 50 in women Low; considered a risk factor for heart disease 

Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet -- and both raise levels of LDL "bad" cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. HDL "good" cholesterol, on the other hand, helps clear bad cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, starting with your diet. 

That said, what can you do? Start your day with whole grains! A bowl of oatmeal or whole-grain cereal has benefits that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you'll be less tempted to overeat at lunch. They also help reduce LDL "bad" cholesterol and can be an important part of your weight loss strategy. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour. 

 A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines.

Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol – although more exercise is even better. It also helps you maintain an ideal weight, reducing your chance of developing clogged arteries. You don't have to exercise for 30 minutes straight – you can break it up into 10-minute increments. 

Okay there are the facts on Cholesterol, but I couldn't end this blog without addressing the egg.... the egg yolk contains 213 mg of Cholesterol and your daily limit should be 300 mg. As long as you stay within your daily limits eggs are perfectly fine. You can also use egg whites which contain 0 mg. Also try egg substitutes!!

We have all heard the saying "breakfast is the most important meal of the Day" ...I have always believed that (and still do) maybe just because my body says "I AM HUNGRY" when I get up. Researching this was interesting because I wanted to find out why. Will (my son) and the creator of this site for those who don't know that...because I am the proud mom, okay back to the topic! He has to be up for at least an hour before he would even consider eating. Face it some of us just are not morning people. 

 Actually, eating breakfast may be good for losing weight. After fasting all night, breakfast can kick-start your energy level. If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday. Overeating throughout the day is also less likely. Studies show that people who skip breakfast tend to make up for the calories later in the day, often with unhealthy, high-fat and high-calorie convenience foods. 

 Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. Breakfast eaters have a lower BMI and tend to make good dietary choices the rest of the day. 

Stay away from high sugar items for breakfast, watch the sugar levels in your cereal. There are many grab n go items for breakfast if you just to busy hustling to get off to work. Try low fat yogurt w/nuts or raisins, Whole wheat toast with a little peanut butter and banana slices, homemade bran or fruit and nut muffins, made on the weekend and frozen. I have a breakfast cookie recipe (those freeze well too) But my favorite is always eggs!! Love to have them so many ways, the family favorite is the breakfast burrito, that recipe is posted. But, another suggestion is boil eggs even for the week and have some fruits or nuts. 

 Remember, fuel your body in the morning, eat breakfast and see your energy level change!

What is it really?...It is calculated in Points and Points Plus so it must be important. But did you know there are two different kinds of Fiber? Soluble and insoluble - so what does that mean to you? Let's start with what is fiber - Dietary fibers are found naturally in the plants that we eat. They are parts of plant that do not break down in our stomachs, and instead pass through our system undigested. Both types of fiber are equally important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation. Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health. Soluble fibers also attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Don’t worry about what kind of fiber you are taking in unless you are seeking a specific health benefit, such as eating more soluble fiber to lower cholesterol. Instead, focus on eating a healthy diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. This will provide a variety of soluble and insoluble fibers and all of the health benefits. As you increase the fiber in your diet, you may experience more intestinal gas. Increasing fiber gradually will allow your body to adapt. Because some fibers absorb water, you should also drink more water as you increase fiber. Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.

What to believe about Butter vs. Margarine? Wow I felt like I opened Pandora's Box. This topic has quite the opinion, I certainly had mine. So I think I will start with some facts. A tablespoon of butter is 100 calories. A tablespoon of Margarine is 100 calories. Okay, with that said...Here are some rumors about both we can address:

Eating margarine can increase heart disease in women by 53% over eating the same amount of butter-Truth! Butter tastes much better than margarine and it can enhance the flavors of other foods-A Matter of Personal Taste! Margarine is high in trans fatty acids-Truth! Margarine lowers quality of breast milk-Truth! 
Margarine decreases immune response-Truth! 
Margarine decreases insulin response-Truth!

Let's not just pick on margarine..Butter is slightly higher in saturated fats at 8 grams compared to 5 Grams, the question should be which one is the lessor of two evils! I feel my doctor said it best, he told me to put some butter on the back of my hand and magically it melts...put margarine on the back of your hand....hmm give it a try! 

Eating healthy doesn't mean giving up flavor I personally have switched to "I can't believe it's not butter" and they now make it in sticks too! I hope this clears up some debate with butter vs. Margarine...Bottom line, find a healthy substitute whenever possible!!

I have been getting many questions about belly fat.  Let us address this in two parts first, Calculating Your Waist Circumference.  Second, how to get rid of that unwanted fat for that ever wanted flat stomach. Okay with that said, What is the proper size your waist should be? Let's start with the health issue, after all aren't we doing this for a "Healthy Lifestyle".  

A high waist circumference and too much abdominal fat puts you at high risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. It means you need to lose weight.  The formula for high-risk waist is as follows:

A man with waist measurement over 40 inches (102 cm).
A woman with waist measurement over 35 inches (88 cm).
To measure your waist circumference, use a tape measure. Start at the top of the hip bone, then bring it all the way around -- level with your navel. Make sure it's not too tight and that it is parallel with the floor. Don't hold your breath while measuring it!

Now you have the formula and are working towards a healthy lifestyle. Is there something I can do for that belly fat?  While there's no "magic bullet" that will target abdominal fat in particular, aerobic exercise will facilitate fat loss all over your body, including your belly. You can't "spot-burn" belly fat, but it's usually the first to burn off when you exercise, regardless of your body shape or size. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdomen muscles are covered in fat, no strengthening of those muscles is going to change that.

In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.

Age does have something to do with belly fat too.  Many of us are mothers and we know all to well our bodies are not the same after child birth.  Also, after menopause the body fat distribution changes--less fat goes to your arms, legs and hips, and more of it goes to your midsection. Resistance training can also help reduce belly fat.  The bottom line is exercise and continue your healthy lifestyle and remember we are not all built the same. You are unique!!

Feeling deprived will only backfire. Make a plan you can live with by livening up healthy foods with herbs and spices like basil, cilantro, curry and ginger; aromatic veggies like garlic and onions; and condiments like mustard, hot pepper sauce or salsa. Experiment with new nutritious foods: Tantalize your taste buds with two new fruits or vegetables at each meal. Try different cold/hot cereals and breads. Don't declare high-fat favorites "off limits"; savor them in small amounts to maintain a balanced healthy diet. I have found if you really crave something you will eat everything in the house to avoid it and end up eating it anyway.

The best way to achieve that same clarity when you're trying to lose weight is to set some rules. Find yourself snacking on cereal at night? Make an only-for-breakfast rule. If you slip, no cereal in your house for a month! Tend to dive into the breadbasket as soon as the waiter brings it around? Set a one-starchy-carb-per-restaurant-meal rule. If you want the bread, tell yourself before you head out that you'll skip the potato or pasta that comes with your meal. To make the rules official, write them down.

Three rules that get us to success are:  two days before weigh in no red meat (red meat takes 48 hours to digest)  Eat light with easy to digest foods like shrimp or fish. Eat a no meat day, start with eggs for great protein, then have an Italian dish with marinara, morningstar sausage and mushrooms, for example. We then do a "last chance workout" the night before.  We swim,  ride bikes and play the Wii. Just get up and get moving!

For energy, satisfaction, staying power and good health, aim to eat a healthy balance of protein (15-20 percent of your total daily calories), fat (less than 30 percent of your total daily calories) and carbohydrate (50-55 percent of your total daily calories) each day. Rule of thumb: Fill three-quarters of your plate with plant foods, leaving the rest for small amounts of fish, nonfat milk products and nuts or seeds

Do you have veggies haters in your house?  Vegetables are one of those foods people either love or hate. The problem with hating vegetables is that they are arguably the most health-promoting food group on the planet. If you aren't eating vegetables, you aren't getting all their amazing components like fiber and antioxidants.

Are veggie haters born, or made? The answer seems to be both. Some of us have negative veggie experiences from our childhood that come back to haunt us as adults. Maybe you were forced to eat vegetables, or had to plow through a stack of green beans to get to dessert. Maybe you were served overcooked, mushy vegetables.  Here are some tips to get your veggies.

1. Add them to and dish you like and turn it into a dish you love, (add broccoli to Mac N Cheese)
2.  Try adding them to any homemade soup
3.  Eat them raw, they have a milder taste. 
4. Take them for a dip, try hummus.
5. One of my favorites, Sneak them into spaghetti, pizza or meatballs
Most people like spaghetti, pizza or meatballs which makes them a good place to sneak in some vegetables. Chop any vegetables your family likes (zucchini, onions, eggplant, broccoli, celery, carrots) and add them to the spaghetti sauce. The smaller you chop them, the less likely anyone will notice that they're there. Vegetables can also be a tempting topping for your pizza, adding fiber and nutrients. Any combination of the following will work well: fresh tomato, onion, bell pepper, mushroom, zucchini, artichoke hearts, fresh basil leaves, and chopped spinach.
6. Stuff them and make it fun, celery stuffed with cream cheese or peanut butter, stuffed pepper or mushrooms
7. Add them to sandwiches, one of my favorites is cucumbers.  Be creative roasted red peppers are awesome too.  
8. Everything is better with Cheese, try grilling or steaming then grate Parmesan cheese over your veggies.

Mince them, hide them, stuff them....the bottom line veggies can be a great thing ....BE CREATIVE!!

Your long day...the family, dinner, laundry and now I have to workout! The busy day to day stuff can be grueling, but to truly take care of others you must first take care of yourself. Procrastination is an automatic habit process that leads to needless postponement. It's automatic. It happens seamlessly time and time again. Symptoms include:

You decide later would be better because the task or idea needs time to "season." I want to do it, but there must be an easier way. Let me think of one. Indecision is another procrastination trigger.    

The idea of working out less and getting more out of it has undeniable appeal. After all, who wouldn't want to spend less time sweating and straining and more time doing more of whatever it is you like to do? 

The good news, experts say, is that not only is this possible, but one key to faster fitness is turning the things you like to do into fitness activities. Walking the dog, playing catch with the kids, or working in your garden can help you reach your fitness goals. The goal here is to disguise your exercise. 

According to Choose To Move, spending 15 minutes climbing stairs, jumping rope, or sprinting a mile will give you results equal to that of playing volleyball or touch football for 45 minutes, walking 1 3/4 mile in 35 minutes, or dancing fast for 30 minutes. And you'll get the same result from bicycling 4 miles in 15 minutes as from mowing the lawn for 45 minutes. 

You don't even have to do the short bouts of exercise all at one time! So get up and move!!

Some say it is a fad, some say now what? Is this like eggs are bad for you ...oh wait they really are good for you! Okay, that said what really is gluten free? After research into this topic here is my conclusion. Gluten is a specific type of protein, but one you won't find in meat or eggs. Instead gluten is found in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten. 

 But wait...are we suppose to eat wheat, rye and barley? After all aren't they part of the grains in that nutritional chart we are all to follow for a healthy lifestyle? Well just like some are lactose intolerant and dairy is an issue, some are allergic to gluten. People on a gluten-free diet need a sharp eye for labels. Some ingredient red flags are obvious, like wheat, wheat gluten, barley, or rye. But some foods have "stealth" gluten. Two terms to watch for are malt (which is made from barley) and hydrolyzed vegetable protein (it often contains wheat). And while oats do not contain gluten, they may also increase symptoms, including abdominal pain, bloating, and diarrhea. 

 On a gluten-free diet? Say hello to filling, flexible rice and potatoes. You can top them with just about anything, mix them into meals, or enjoy them on their own. Still mourning the loss of your favorite pasta? Here's a secret: When you're really craving a bowl of spaghetti, it is possible to find gluten-free pasta -- just think rice noodles. 

The gluten-free diet isn't always easy. People who benefit generally need to stick with the diet for life. That means giving up many staples, such as bread and pasta, and treats like cake and cookies. But it's getting ever easier to find gluten-free alternatives, and careful planning can help you stay gluten-free long-term.

Whether your just starting your journey or at any stage....there are simple ways to cut calories/points! As you reduce your daily intake some wonder how can I survive on that many calories/points? These tidbits can help you stretch your intake. Here are more great ideas that will cut calories/points from your daily intake, possibly without your even noticing: 


 1. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards. 
 2. Leave Some Food on Your Plate. This is especially important if you grew up in the “clean plate club.” By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there. 
 3. Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl. Also check out the Tidbit section on the website about pre portion your snacks!
 4. Choose Your Glass Wisely. Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water. 
5. Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water. 
6.  Also, items in your refrigerator that make a big difference is dairy, switch to fat free sour cream, 2% cheese only and 1% milk, these simple changes make for a huge calorie/points savings! 7. Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish. Savor Your Meals. 

Give these a try this week and see the BIG difference.