Cholesterol serves a bunch of different beneficial functions in the body. Without it we wouldn’t survive. Cholesterol is needed to build and maintain cell membranes and create Bile in the liver, which breaks down and absorbs dietary fat and fat soluble vitamins (vitamins A, D, E, & K). Cholesterol is also a precursor molecule for the synthesis of vitamin D and several steroid hormones such as testosterone, estrogens, and cortisol.

Cholesterol Sources
It’s important to note that only about 25% of our blood cholesterol comes from our diet (animal fats from beef, eggs, milk, etc…). Most of the cholesterol in our blood (about 75%) is produced by our bodies in the liver, intestines, adrenal glands, and reproductive organs. So while our diets do have a small impact on our overall cholesterol, it’s really genetics and exercise that make a big difference.

HDL & LDL
It’s recommended after age 20, you have your cholesterol screened by your physician every 5 years. This screening measures your HDL & LDL levels.

HDL is the “good cholesterol”. It carries cholesterol back to the liver and other tissues, removing cholesterol from cell and artery walls. Higher concentrations of HDL is linked to better overall health.

LDL molecules are known as the “bad cholesterol”. Their job is to transport cholesterol in the blood. When the supply of LDL molecules exceeds our body’s demand, it can often get trapped in the blood vessel walls and contribute to arterial plaque. This formation of arterial plaque causes hardening of the arteries and is the main cause of heart attacks and stroke.

More Information
For more information visit the American Heart Association by clicking here.

photo: http://cageradio.com/georgia-ac-suspends-12-for-false-blood-work/

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We’ve all heard how good Orange Juice is for vitamin C, or how Red Wine & Chocolate’s Antioxidants protect against cancer. Well, that’s not the whole truth. It sounds great because we love Wine, OJ, and Chocolate, but they’re poor sources of nutrients. If things were that easy, vitamin companies would be out of business, and we’d all be having wine and chocolate for lunch.

Aggregate Nutrient Density Index
Fortunately researchers have come up with a good way to quantify which foods are good, and how good they really are. The Aggregate Nutrient Density Index or ANDI is a simple way of scoring whole foods based on their nutrient density and calories. Whole foods are assigned a score using the formula H=N/C (the [H]ealth of a food is equal to the [N]utrient density it delivers, divided by its [C]alories). This is great when it comes to getting the most nutrients, with the least amount of calories. Tremendously important for losing weight, or managing Diabetes.

Kale & Collard Greens score a thousand, while White Potato’s, Whole Wheat Bread, & White Pasta score a thirty one or below. That means you would have to eat 3,500 calories of White Potato’s to get the same nutrient levels in 100 calories of Kale.
Protein sources score low, but that’s ok. We don’t rely on them for their nutrient density, we rely on them for protein and fat.

Take Back Your Health
I’m showing you the tools to make healthier decisions, what will you do with it?

photo: http://www.infobarrel.com/10_Interesting_Facts_About_Chocolate
photo: http://www.eatrightamerica.com/andi-superfoods

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Crystal Light: chemicals
Slim-Fast: chemicals
Juice: vitamins attached to more sugar than you need
Cleanses: a scam at best and dangerous at worst

Look to Nature
Horses are incredibly lean, muscular, and fast. They only drink water. No supplements. No Cleanses. No Diet Drinks.
If you want to look great, feel great, and lose weight, then drink more water. Every animal on earth needs water to survive. We get everything else we need from food.

Dieting
Drinking more water will help you feel fuller, longer. You can’t drink too much water. You could get sick from Hyponatremia, but that’s a lack of Electrolytes, not too much water.

How Much
A good base line is 1 Milliliter of water for every calorie burned. Most men burn about 1800 calories a day. Most women it’s about 1400. So men, drink at least 1800ml (1.8 Liters) and women 1400ml (1.4 Liters). Depending on temperature, humidity, and activity levels this will probably he higher.

Flavor
If you need more favor in your water you can infuse it with fruit. Fill a pitcher with water and add some lemon slices, or berries. Don’t use commercial available artificial flavors, they are just chemicals. If you don’t believe me, check the ingredients.

A great alternative is a product called Drink Hint. It’s naturally infused water with zero calories. No chemicals. No artificial sweeteners.

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There are a lot of ways to lose weight: dehydrate yourself (good for about 20% of your body weight), donate a kidney (1/4 lb each), Cut your hair (varies), but there’s only one good way to lose fat – Proper Diet & Exercise.

Sounds Easy Right?
It hurts me every year to watch people struggle trying to lose fat, taking short cuts and only losing weight. You end up being the fat you, just lighter. With so many miracle diets out there it’s hard to sift through the crap and find what works. Stay away from anything that promises more than a 2 pound a week weight loss. Also stay away from chemicals, cleanses, lasers, and fat burning creams.

The Solution
Even done right fat loss is not the easiest thing in the world. Your body has become accustom to you current lifestyle and any changes disrupt your hormonal balance. Make small sustainable changes over time for it to stick. One less soda a week, make one snack fresh fruit or vegetables, drink more water, get more sleep, take the stairs instead of the elevator.

We all know what really works, we’re just afraid to admit it.

photo:herbal-nutrition-solutions.com

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Life Didn’t Get in the Way, You Didn’t Stop It
We all came into this world the same way, no schedules, no deadlines, no responsibilities. As time goes on we find ways to fill every waking hour with things to do. Some activities are productive, and some are time wasters. There are things you can do to be more productive, but it really comes down to putting your workout first.

First Thing
If the first thing you do in the morning is workout, nothing can get in the way. When you first wake up go for a walk, do 100 squats, or make it to the gym. It really doesn’t matter what you do, as long as you do it.

5 Minutes
No matter how busy you are, you can find 5 minutes. 5 Minutes is the perfect amount of time for a workout. When you take that 5 minute break between things, look at the clock and stay moving for 5 minutes. If 5 is too much, then move for 2. Jumping Jacks, Climb Stairs, once again, it doesn’t matter what you do, just get moving.

Create a routine
The point of all this is to start a pattern. We are creatures of habit. Every morning I wake up and make a fruit smoothie. That’s part of my  routine. Just get the wheels in motion, and everything else will fall into place.

If you don’t start today you never will
Start today, start right now. Stand up from your computer a move for the next 2 or 5 minutes. Your boss won’t even notice.

Photo: articlesweb.org

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