Sign of getting older or a catch 22??

  • Posted by a hidden member.
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    Sep 13, 2011 12:22 PM GMT
    Well, I'm kind of depressed. Just got my check up blood test results back and I failed all but one.

    For the last 12 months I've been working out harder and as a result, eating more mainly because I'm hungry and also in an attempt to put on weight coz everyone kept moaning about how skinny I was getting.

    Now, it seems that I have very high cholesterol and have been deemed a high risk for cardio vascular disease. My blood sugar is also out of whack! Sheesh!

    Admittedly, I have been eating cookies and chocolate here and there, but I think the biggest culprit is more than likely the nuts and dried fruit I've been scoffing thinking it was a healthy snack alternative...

    When I workout I generally burn between 650 - 800 calories which of course, makes me very hungry...

    What can you eat that's not going to make you fat, add cholesterol or push your blood sugar too high?? How do you feed your cravings and hunger after a hard workout? What do you snack on during the day?
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    Sep 13, 2011 12:42 PM GMT
    My blood pressure is an average of 150 over 105.
    I'm 22. icon_neutral.gif

    edit: oh i thought we were talking about what sucks about our health. icon_lol.gif

    I really like different flavours of hummus, and I eat them with rice crackers or rice cakes.
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    Sep 13, 2011 12:49 PM GMT
    Dried fruits are notorious for having added sweeteners and other preservatives; and finding nuts without salt and added oils is not always easy. Are you checking labels carefully? And, what kind of stuff are you drinking?

    Personally, I still swear by the Paleo diet. It's pretty much the most foolproof way of eating that I've found so far.
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    Sep 13, 2011 12:50 PM GMT
    Anduru saidI really like different flavours of hummus, and I eat them with rice crackers or rice cakes.
    I totally thought that said "humans" at first glance. icon_lol.gif
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    Sep 13, 2011 12:50 PM GMT
    WATERMELON

    Sometimes I will get a 1lb tub of baby spinach and let me desire to not waste food motor me to eat it all before it goes bad. Sometimes with no dressing, sometimes with vinegar & mustard or honey to dip rolled up handfuls in. no fat, some protein, fibre and other good shit.

    This is probably the most relevant thing I've ever said at this site.
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    Sep 13, 2011 12:55 PM GMT
    I don't even know how to interpret my blood pressure readings. They vary around 120-135/60-68. icon_confused.gif

    Cholesterol can be helped by choosing to eat more vegetables, and for meats, choose white lean poultry like chicken or turkey, in lieu of red meats like beef. Watching your sodium intake can go along with this. Avoid luncheon/deli or canned meats as they tend to have a lot of sodium to act as a preservative. Oatmeal is a fantastic food that is very good for your heart, but just watch out on the sugar and carbs! Go for the rich, real stuff.

    Blood sugar spikes are better controlled through consumption of complex carbs as opposed to simple carbs (sugars). Whole wheat bread is an excellent choice. Look for fiber-intense foods, because they will satiate your hunger and control your blood sugar better. Fruit is important and should be consumed. Just try to avoid getting it through fruit juices which tend to be very sugary.

    EDIT: Oh, and fish! Salmon and halibut are my favorites. They're very rich in omega-3 fatty acids which are tremendously good for your heart! And fish is one of my favorite foods! It's so tender and moist. icon_redface.gif
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    Sep 13, 2011 1:09 PM GMT
    Take a multivitamin supplement everyday....I think it makes a difference, because certain vitamins and minerals can benefit the body's functions...it also means you don't really have to stress to eat perfectly healthy.

    Also you may need more fiber and high fiber food (if necessary, fiber supplement) which is well known to have beneficial effects on cholesterol. Try eating whole grain, fruit, and vegetables more often, with emphasis on the fruit.

    Omega 3 food like fish like salmon may help too..

    The dried fruit is not a good idea, it can be very addictive, plus some nutrients are lost in dehydration, some dried fruit is not truly raw but basically cooked. It is addictive, I once got a thing of dried apricots and ate so many. It would not have been possible if they weren't dried.....because there would have been water and more volume to the food to fill the stomach.

    Nuts can also be addictive...especially cashews , salted cashews are like crack...

    Moderate amount of fat is fine, doesn't have to be super low, whole eggs have a lot of cholesterol but I don't think they are bad.....my heart is healthy according to blood tests, and I have a history of eating many whole eggs.
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    Sep 13, 2011 1:16 PM GMT
    Did somebody say "watermelon"?

    african_girl_eating_watermelon_bld056214
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    Sep 13, 2011 1:23 PM GMT

    Last December I went to the doctor for the first time in nearly 10 years. I was have issues with ringing ears, dizzy spells and over-all fatigue. Along with my huge love of salt my cholesterol was outrageously high. The doctor wanted to put me on a statin drug immediately. Instead I decided to alter my diet dramatically and basically followed the same diet steps that Scotticus mentioned above. In six weeks my levels were in the low normal range and all is well without the need for a prescription.
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    Sep 13, 2011 2:50 PM GMT
    Some of this stuff can be genetic, e.g., cholesterol level, etc. Take preventive measures, such as as statins, and continue to lead a healthy lifestyle.
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    Sep 13, 2011 9:54 PM GMT
    what was the test that you didn't fail?

    How is your blood pressure?

    Can you add more to what your eating on a day to day basis?

    How often do you exercise?

    Are you active during the day? up and moving about all the time or mostly sitting behind a computer desk working?

    Are you lifting weights or doing cardio? do you do both?

    The list of questions can go on.

    Reduce how much chocolate and cookies you have. Eat lean red meats, lots of vegetables, none tropical fruits, nuts and seeds (roasted without salt or oils, woolies stocks oven roasted nuts) drink lots of water.

    Feeding the cravings after a workout? I eat heh, I have a protein shake and then have lunch or what ever sometimes a chicken salad, sometimes a beef salad, sometimes a sandwich (yes I eat bread)

    But you should give a general overview of foods you eat on a daily basis.
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    Sep 13, 2011 10:04 PM GMT
    In a way it isn't the salt you may occasionally sprinkle on something that is bad for you, nor is it the occasional teaspooon of sugar you sprinkle on your cereal. It is the hidden salts and sugars often hiding under different names in processed foods that you have to be aware of.

    For example did you know that there is more or about the same amount of salt (sodium) in a serving of Jello Chocolate Pudding than a serving of McDonalds fries.. that sort of thing for example.

    Know what your eating.
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    Sep 13, 2011 10:08 PM GMT
    lilTanker saidwhat was the test that you didn't fail?

    How is your blood pressure?

    Can you add more to what your eating on a day to day basis?

    How often do you exercise?

    Are you active during the day? up and moving about all the time or mostly sitting behind a computer desk working?

    Are you lifting weights or doing cardio? do you do both?

    The list of questions can go on.

    Reduce how much chocolate and cookies you have. Eat lean red meats, lots of vegetables, none tropical fruits, nuts and seeds (roasted without salt or oils, woolies stocks oven roasted nuts) drink lots of water.

    Feeding the cravings after a workout? I eat heh, I have a protein shake and then have lunch or what ever sometimes a chicken salad, sometimes a beef salad, sometimes a sandwich (yes I eat bread)

    But you should give a general overview of foods you eat on a daily basis.


    To answer your questions:

    The test I didn't fail was the PSA test for prostate! At least I know that's working ok! icon_cool.gif

    I was told I have the blood pressure of a 20 year old.

    I've been eating far more during the day and have gained muscle mass.

    I exercise 4-5 times per week, three weights sessions and one or two cardio sessions.

    I am a desk worker but I do get up and move and I ALWAYS go for a brisk walk at lunch.

    I think I'm doing most of the right things but I guess I just have to modify what I put into my cake hole! I am only eating natural or oven roasted nuts and I'm pretty careful when it comes to fat in food but I guess I've slipped a bit with that and also with cholesterol counts... And yes, I do eat 3 or 4 pieces of fruit per day and also vegies...

    I think a general review and tidying up of what I put into my body might be the answer.
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    Sep 13, 2011 10:17 PM GMT
    WestAussieGuy saidTo answer your questions:

    The test I didn't fail was the PSA test for prostate! At least I know that's working ok! icon_cool.gif

    I was told I have the blood pressure of a 20 year old.

    I've been eating far more during the day and have gained muscle mass.

    I exercise 4-5 times per week, three weights sessions and one or two cardio sessions.

    I am a desk worker but I do get up and move and I ALWAYS go for a brisk walk at lunch.

    I think I'm doing most of the right things but I guess I just have to modify what I put into my cake hole! I am only eating natural or oven roasted nuts and I'm pretty careful when it comes to fat in food but I guess I've slipped a bit with that and also with cholesterol counts... And yes, I do eat 3 or 4 pieces of fruit per day and also vegies...

    I think a general review and tidying up of what I put into my body might be the answer.

    So you only really have high cholesterol and screwy sugar levels?

    Increase complex carbohydrates, increase the amount of fiber your eating, make sure your eating lean meats, still keep up on the nuts but make it things like almonds, not cashews and other oily nuts. Same for seeds and such.

    Increase your cardio to 3 times a week of vigorous cardio like rowing for 20 minutes.
  • waccamatt

    Posts: 1918

    Sep 13, 2011 10:25 PM GMT
    The key is to eat a balanced diet, stay away from refined carbs as much as possible and remember that a serving of meat is only 3 ounces. I reduced my total cholesterol from around 260 to 95 in about 5 years. I track pretty much everything I eat on a chart I created using the food pyramid as a base. Also make sure that you reduce your sodium intake. I also make sure that I have 2 or 3 days a week where I don't eat any meat or fish. Also keep in mind that if you eat salmon, make sure it is wild caught.
  • LJay

    Posts: 11612

    Sep 13, 2011 10:55 PM GMT
    West Aussie,

    Part of cholesterol is heredity, so you should talk to the doc about that. Still, I would be looking to a doctor and to a doctor-referred nutritionist for advice.

    The sugar thing is definitely some thing you can work on. As a Type II diabetic, I can tell you it is worth it to avoid high sugar.

    My current limit on carbs per meal is 60 grams. I am told also to limit fats to 30% of total calories. Read the labels and do a little googling for carb charts and you will quickly see that you are well over such a mark. What you want to do is to work with the nutritionist to see what your carb goal may be. 60 grams is probably low for a non-diabetic.

    A big idea to work on has been mentioned above. It amounts to spreading out sugars by "diluting" them with fiber. A dried apple concentrates the sugar and apple juice concntrates it even more. Solution: Eat a raw apple, skin and all. Cut out juices and sweetened drinks completely and you will notice a difference. That pretty much limits me to water, unsweetened iced tea and club soda with a slice of lime, but you get used to it and you will see results.

    Another important part of sugar control is drinking lots of those "permitted" fluids. Water is best. If you are properly hydrated the excess sugars drain away easily.

    You can look at all sorts of sites [American Diabetic Association is a good one.] for diet advice. There is also a fairly practical approach to the controlling of cholesterol and sugars in THE ZONE DIET. My doctor was glad to recommend it.

    Now I know a lot of this goes agains the gobble-the-protein-and-grab-the-supplements school, but I imagine the doctors on here can tell us that being in good shape and low carb diets can be compatible.
  • commoncoll

    Posts: 1222

    Sep 14, 2011 12:04 AM GMT
    http://www.mypyramidtracker.gov/
    You can enter you daily foods here in the "Assess you food intake" page. Then the website will analyze your food for you and tell you what your nutrient intake is.

    It will also tell you what is recommended for you.
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    Sep 14, 2011 3:43 AM GMT
    SkinnyBitch saidWATERMELON

    Sometimes I will get a 1lb tub of baby spinach and let me desire to not waste food motor me to eat it all before it goes bad. Sometimes with no dressing, sometimes with vinegar & mustard or honey to dip rolled up handfuls in. no fat, some protein, fibre and other good shit.

    This is probably the most relevant thing I've ever said at this site.


    Yum to both. I eat greens right out of the bag too. It's like potato chips, only healthier.
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    Sep 14, 2011 3:56 AM GMT
    I can't add too much to what has already been said. It's probably a combination of genetics and diet. Off the top of my head, it sounds like the snack foods (cookies and chocolate) are probably your biggest problem. Find healthier alternatives. Get a lot of good fiber (oatmeal, whole fruits and vegetables, etc.) These will help lower your cholesterol as well as making you feel more full. Sugary snacks always make me feel hungry again very quickly.