After finding out that I have high cholesterol, I took immediate action in getting it lower.  IMMEDIATE ACTION!

I headed to the store and bought a few things to get me started.  I’m not exactly educated when it comes to healthy foods so finding them presented a challenge for me. I called out for help on facebook and was overwhelmed by the support I received.  I got all kinds of food tips and encouragement.   While I was in the store, I bought what I thought would be healthy alternatives.

• Wheat Bread
• Turkey Bacon
• Egg Beaters
• 2% Milk (although, I still drink a glass of milk–I need the calcium)
• Kashi & Cheerios Cereal
• Smart Butter
• Oatmeal (the Weight control one)
• Fruit–blueberries, apples, bananas
• Veges
• brown rice
• Salmon
• Pork Tenderloin
• Turkey Breast

Just to name a few…..BUT, don’t think for a minute that I didn’t have unhealthy moments within those 5 days because I did.  In fact, After the friday football game, we were starving and the only thing our little store had was fried burritos.  Obviously not a good choice but I ate one.  <–one.  I have eaten 3 before easily so that’s a big thing in itself.  I’ve also eaten a slice of pizza and had a little bit of Dr. Pepper, although I did cut out much of the soda and am back on Propel full time (my favorite water).  When we went out to eat, I did drink Sweet Tea though.

An example of what I ate in a day:

• Breakfast–I ate cheerios with the 2% milk.
• Snack–Fruit (usually a banana or apple cut up)
• Lunch–This was harder but I bought some turkey breast so I made a sandwich with turkey breast, wheat bread, lettuce and tomatoes. No cheese.
• Snack--I had some Barney Butter smothered on a piece of wheat bread.  I am officially addicted to the Barney Butter thanks to Tina.
• Supper–Also a tricky meal. I pretty much made the family their meal and had my own.  I baked some salmon with a tiny dab of smart butter and used lemon to really give that umph it needed. No salt.  I cooked a bit of brown rice and ate a cauliflower/broccoli mix.

So you see, I did incorporate more healthy than unhealthy and that is what it’s all about.  I still had a few gummy treats, Dr. Pepper, Pizza, but in small amounts and just made that the good outweighed the not so great for your body foods and because of those changes, I lost 5 pounds in 5 days.  No exercise. Just eating healthier.

My doctor did say that it’s perfectly okay to use Alli so I did.  You basically take it before you eat a fatty meal and it helps to capture that fat so your body can rid of it.  ALWAYS consult your doctor before taking any kind of medication. I went to my family doctor to discuss my options for my body.  You should do the same. I didn’t take it before every meal, in fact, I only took it twice out of those 5 days. Once before that fried burrito and once before the slice of pizza because those were fatty meals.  So I can honestly say that while they might have contributed a tiny amount, the food is really what has made the biggest difference.

So with that, how do you eat healthier? I really need ideas for some foods to eat and really, I need some recipes, easy ones. I did find an awesome new site that takes your favorite food and gives you the healthy version. She’s a registered nurse and knows her stuff. The Dashing Dish.  Check it out.

Just like the age old sayin’, “You are what you eat”, meaning if you eat unhealthy you’ll increase your risk of diabetes, cancer, etc.

Facts state that by eating these foods will eliminate that risk and lead to:

• More energy
• Better health
• Lower cholesterol
• Better-managed blood pressure
• Fewer aches and pains
• Better sleep
• Healthier skin and hair
• Reversal of damage that’s been done by a poor diet, including lowering and stabilizing blood sugar
• Reduced risk of cancer (statistics show that 30% of cancers are diet related)
• Weight loss

Foods to fight – or manage – five common health concerns:

Overweight

1. High-fiber cereal: Look for brands that include 5+ grams of fiber and 120 calories or less per serving. Good choices include Kashi Heart to Heart, Wheaties and Barbara’s Shredded Spoonfuls. (See related article: 5 Reasons You Need a High-Fiber Diet)
2. Cucumbers: High in water and low in calories, this cool, crisp veggie makes you feel fuller longer.
3. Egg whites: Full of high-quality protein, this super food will rev your metabolism and help maintain lean body mass while you lose weight.
4. Sugarless gum: Give your taste buds a shot of flavor as you prevent yourself from popping something caloric in your mouth.
5. Hot skim café latté: Because it’s hot, you’ll sip slowly, which helps you to feel fuller; plus, the milk and caffeine keep you energized.

Diabetes

1. Wild salmon: A good source of vitamin D, this fatty fish reduces the risk of diabetes.
2. Turkey breast: Lean protein helps slow the absorption of carbs into the bloodstream, which slows (and prevents) blood sugar rise.
3. Soybeans: Rich in omega 3s, this perfect combination of protein and high-quality carbs reduces the risk of heart disease.
4. Nonfat yogurt: Rich in calcium, this healthy dairy product improves insulin sensitivity and helps control blood pressure.
5. Swiss chard: A low-glycemic carb loaded with magnesium, this leafy green reduces the risk of developing diabetes by 33%.

Cardiovascular disease

1. Wild salmon: Full of heart-healthy omega 3 fats, this fish thins the blood and lowers triglycerides.
2. Bananas: Rich in magnesium and potassium, this fruit helps manage blood pressure.
3. Brussels sprouts: A good source of soluble fiber, these greens lower bad cholesterol.
4. Oatmeal: Another great source of soluble fiber, oats help control blood cholesterol levels.
5. Sunflower seeds: Full of soluble fiber, plant sterols and folic acid, this snack fights cardiovascular disease. Just be sure to get the oil- and salt-free ones.

Migraines

1. Omega 3-fortified eggs: Rich in omega 3 fats, these specialized eggs reduce the inflammation thought to cause migraines.
2. Beans: Legumes are loaded with magnesium; a deficiency in this mineral has been linked to migraines.
3. Skim milk: Milk is full of riboflavin, a B-vitamin that plays a role in energy production at the cellular level; lack of cellular energy is thought to trigger migraines.
4. Ground flaxseeds: These tiny seeds are a big source of the essential omega 3 fats that reduce inflammation.
5. Spinach: These leafy greens are an excellent source of magnesium.

Arthritis

1. Red bell pepper: Like many colorful vegetables, bell peppers are rich in vitamin C, one of the nutrients responsible for the health of collagen, a major component of cartilage.
2. Carrots: Full of beta carotene, this crunchy vegetable provides powerful antioxidants.
3. Berries: Loaded with anthocyanidins, berries are antioxidant super foods that reduce inflammation.
4. Oranges: A good source of vitamin C and beta cryptoxanthin, this citrus fruit supplies the nutrients known for reducing the risk of inflammatory diseases such as rheumatoid arthritis. It can also slow its progression and reduce pain.
5. Pumpkin: This popular winter squash is rich in both beta cryptoxanthin and beta carotene.

As you can see there’s a big variety of foods that help lower the risk of health problems.  Find more food cures with the Joy Bauers book and read the full article here.