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01 июня 2022

Had a physical today and my lab results revealed for Cholesterol, A1C, etc.

Rip-Roaring Success!!! 💃🏻😃🤩🫀👩🏻‍⚕️🤸🏻‍♀️🎉

After only 7 weeks on a vegan diet, consuming 85% whole foods (no fake meat or protein powder products, only processed items are condiments):

Total: 168 (was 206)
LDL: 105 (was 130)
Trig: 109 (was 124)
NonHDL: 125 (was 155)
HDL: 43 (was 51)
Ratio: 3.9 (was 4.0)
A1C%: 5.0 (was 4.9)
BP: 95/60 (was 88/62)
Weight: 129.6 with clothing and coffee, was 128. Negligible difference.
Height: 5'5"
BMI: 21.5 (Healthy: 18.5-24.9)
Age: 51
Medications: None

My doctor was happy to tell me it's a NO on Statins, because I "Don't qualify." 👍🏻🎉🤸🏻‍♀️. Since it has only been 7 weeks on the Vegan/Whole Foods experiment, I'm getting re-tested in a month. In the meantime, we discussed menopause and how that just makes everything harder, and an exercise plan to further reduce my LDL (my goal is 70) and raise my HDL (goal is 60).

Already started - walked 6 miles today and 10 minutes of resistance bands.🚶🏻‍♀️💪🏻💓

(24 комментарий)

21 мая 2022

I have trouble with patience. Was supposed to wait until July to get my labs done for cholesterol, A1C, creatinine, BP, sodium, etc. Moved my doctor appointment to June 1st, getting tests done next week. I have been adhering to my diet (vegan, 85% non-processed) so well, and I just want a status update. I feel great, my skin is rosy and clear, and I'm sleeping better, but nothing brings me joy like numbers and stats. 😄🔢🔣

My goals are to lower my total cholesterol (206) and LDL (130) to remove threats of Statins. Current doctor is vegetarian, in great shape, and is very supportive of me making lifestyle changes to fix my health rather than relying on the pharmaceutical companies.

Doc knows that I've switched from vegetarian to vegan (gave up cheese: sniffle-sniffle 😞), and that I've swapped out almost all processed foods (exception: basic condiments like EVOO, Teriyaki sauce, hot sauce, mustard) for raw fruits & veggies. Even ditched rice & pasta. Currently only cooking dried beans & legumes, along with the veggies that require it: eggplant, potatoes, etc. Stir-fried halved cherry tomatoes taste so good that I'll probably never go back to canned toms again. Protein is mostly coming from beans, potatoes, lentils and soybeans. Fresh fruits for breakfast and lunch, salads and cooked legumes with veggies for dinner. Saturated fats <6 grams/day. I thought I'd miss pizza, but I've actually adjusted to the lack of cheese.

Eye on the Prize! 🏆

(14 комментарий)

06 мая 2022

Recovering today from my second Covid booster. Side effects are a little milder this time around -- just a mild headache for about 12 hours and some fatigue last night and this morning. Took a bubble bath and slathered on a mud mask this morning to turn it into a spa day. Just polished off a full pound of strawberries, and will have another pound for lunch.

While I typically do not do morning workouts, yesterday I went on a 3 mile hike through the canyons before getting the shot. Ate exclusively 5 pounds (YES) of watermelon -- which took all day -- to stay hydrated. I think that helped a lot to lessen symptoms.

Have a great weekend everyone!😊💖

(23 комментарий)

01 мая 2022

Popped into the doctor's office on Friday to get my Tetanus & flu shots, and mentioned my quest to lower my cholesterol levels to the nurse, so she pulled up my labs. Turns out that my Total is 206 and not 216 like I thought. So that was happy news, and makes things 10 points easier.

Current Cholesterol Levels to Improve (I am not on any Statins or meds) :

Total: 206 (Goal: 190)
LDL: 130 (Goal: 70)
HDL: 51 (Goal: 70)
Trig: 124
Ratio: 4.0 (Goal: 3.0)

A1C%: 4.9
BP: 88/62 (Goal: 95/65)

Next Lipids labs are in July, so I'm working hard every day with inner health in mind. On the outside, I'm doing yoga and using resistance bands to tighten up the squishy jiggly bits (Bridgit Jones nod for all the fans 😊). Am not purposefully trying to reduce my weight from 128 to 118 (I'm 5'5"), but if it happens while training, I certainly won't complain. The real goal is to fit back into ALL of the clothes in my closet, and some of those are one size down still.

The fight for Fabulous Health continues!💪🏻😄❤️

(7 комментарий)

25 апреля 2022

My Tips & Tricks for getting to a thin & healthy weight, and staying there 🎈✨👙

1. Identify your weaknesses: salty snacks (chips), sugary processed bread carbs (pastries), salty processed meats (sausage, bacon), alcohol (beer, wine). Many of these foods are designed to make you crave more of them, and you will find you want to eat in between meals because you are not full or satisfied.

2. Have your doctor check your cholesterol, blood sugar, sodium. Eating the above list is likely to have directly contributed to your elevated levels. No doctor is going to green light or encourage eating any of the above foods, even while on medications. Change is necessary for health.

3. Clear your cupboards. If it's in your kitchen, you will be prone to eat it. No one in your family needs chips, cookies, ice cream, or bacon. No one wants to become overweight or develop diabetes, heart disease or kidney stones, least of all kids. If anyone wants those foods, they can get them out of the house.

4. Avoid restaurants when possible and learn to cook. When someone else (including your spouse) cooks for you, you can't control the amount of sugar, butter, oil, and salt added.

5. When you do go out to dine, leave food on the plate. Look around. Thin people do not eat all of the oversized portions in front of them. If anyone comments on your "wasteful" practice, simply say you're watching your cholesterol.

6. No doggy bags. Birthdays and celebrations are once a year, so no bringing home leftovers to celebrate it twice.

7. Cheat days are already built into the calendar. They're called holidays. Weekends are not holidays.

8. Alcohol is empty sugar calories and will lower your inhibitions, making it harder to set down your fork. If you routinely drink 4+ drinks every time you eat out, you won't lose weight and possibly need to do an honest self-evaluation.

9. Exercise every day, even if it's just a 30 minute walk during your lunchbreak. There are only upsides to exercise. Just find something that you enjoy, otherwise it will feel like a chore.

I've maintained 128 lbs. (size 4) with a BMI of 21 for over a year by following the above list.

(13 комментарий)

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