How I Reduced My Cholesterol, Improved My Mood, and Improved My Overall Health

I was not the picture of health

I was never overweight but you still wouldn't look at me and think, "wow, she looks healthy and fit". Though slender, my body fat percentage and cholesterol were fairly high (I'd rather not say how high). My energy level was rather low and my moods even lower.

I used to eat about 80% processed foods and junk food. My husband and I would eat a small dinner so we could load up on snacks at night like Doritos or Entenmann's cakes and cookies. We were vegetarian which led most people to believe we were healthy eaters (except for their incessant fear that we weren't getting enough iron and protein). However, iron and protein were the least of our problems. Our fat, sugar and sodium intake had to have been through the roof. I don't think we ever read nutrition labels. We only very sporadically ate fresh fruits and vegetables. Most meals, which I thought I was making from "scratch", had their origins in boxes and cans and an occasional bag.

By the way, I have a degree in Dietetics, so I definitely knew better. However, only when I went to a class my sister was teaching, did I truly see the error of my ways.

Big Changes

My sister had joined an organization called The Wellness Forum years ago. Recently, she took an interest in actually teaching classes there. She needed a group of "guinea pigs" to instruct and tape record for the Forum to determine if she was teaching material. We received four free introductory classes. After the first week, my husband and I stopped buying junk food. After the second week, we started reading food labels and throwing out many items from our pantry. By the fourth week, I was making all our meals TRULY from scratch with ingredients like tofu, quinoa, and amaranth and eating salads everyday.

I read labels for all the food I buy and have greatly decreased consumption of enriched flour, processed sugars, and unhealthy hydrogenated fats. Dr. Mehmet Oz, a famous heart surgeon, co-author of YOU: The Owner's Manual and an Oprah regular, has touted the benefits of avoiding these items and eating a well-balanced diet. Most processed foods, which make up a large part of the grocery store shelves, contain these ingredients. They have no nutritional value and lead to disease such as diabetes and heart disease.

I'm always trying new breads, cereals, grains, fruits and vegetables. I've also enjoyed trying new recipes and altering old ones to make them healthier. Variety is key to prevent boredom and to get all your vitamins and minerals.

It's not about eliminating carbs or eliminating anything COMPLETELY. In fact, the large parts of the food pyramid are made up of unrefined carbohydrates like fruit, whole grains, legumes, and vegetables like potatoes and corn. What you need to watch is the form these foods take. Potatoes are healthy if not loaded with butter and sour cream or made into chips. I'm never hungry. It's not about starving or denying yourself. There is still room for occasional treats but limit them to 10% or less of your diet.

I pay much more attention to the amount of water I drink daily. We don't buy soft drinks anymore. I try to drink 8 glasses of water per day. I eat lots of small meals consisting of as many raw fruits and vegetables as possible. For breakfast, I have fresh fruit or a fruit smoothie. For lunch, I have a salad and possibly a sandwich like "mock chicken salad" made with tofu on whole wheat bread. For dinner I might fix whole grain pasta or a veggie stirfry with brown rice and quinoa. I snack on dried fruits, nuts, seeds, carrots, or rice crackers. For an evening snack I might make a bowl of oatmeal, cereal or cream of wheat with soy milk and raisins thrown in. I also put ground flax seed on everything. It's a great source of fiber and healthy omega-3 fatty acids.

When sauteeing, I use very little oil and instead use a little more water or vegetable broth. When I need a sweetener, I use minimally processed honey, pure maple syrup or raw, organic sugars. These have not had nutrients stripped from them. The same goes for sea salt which contain minerals that table salt does not. Foods in their natural state, such as fresh fruits and vegetables, contain antioxidants, vitamins, minerals and phytochemicals which help protect the body against diseases such as cancer.

My husband and I made changes fairly quickly but even changing one thing at a time (like incorporating more salads into your diet) is an improvement. It's never too late to make a move to improve your health.

Though it's all I've expressed until this point, it's not all about the food. I now make sure to get about 30 minutes of exercise at least 6 days a week. Muscle is shown to burn far more calories than fat, even while at rest. So apart from the cardiovascular benefits and improvement in your mental outlook, exercise will also help you control your weight.

The Prize

Two weeks ago, my husband and I attended a free health and fitness expo. We had our cholesterol, triglycerides, glucose and body fat measured. My husband's cholesterol level was the lowest they'd seen all weekend (133). All my levels were very low. I've noticed my energy level increase and even my mood has improved. My skin looks better and my body more toned.