The week 2 meal plan for my healthy weight course The week 2 meal plan for my healthy weight course includes this Zuppa Toscana Recipe!  ✨But don’t worry, even if you’re not in the course, you can grab the recipe on RainieRobinson.com.✨  Take some shortcuts and use frozen kale to save time! 🙌🏻  Disclaimer: I left out the bacon because we didn’t have any leftover from breakfast 🤷🏽‍♀️🤷🏽‍♀️
JT and I had been married for about 2 weeks when h JT and I had been married for about 2 weeks when he asked “what are we having for dinner” on the wrong day 🤣  I thought (and probably said) I have been at work all day too, why do I always have to come up with something for dinner?! 🤨  From that day on we have had a “menu”. It’s a rough draft of what we’re going to eat that week and it may change but it gives us a starting point! If JT gets home before me, he even starts dinner because he knows what we’re having.  If you haven’t done a menu before, it may be the game changer you need! Start with just a couple days a week and try to keep it realistic. I mean “frozen pizza” is on the menu 🤗  For 12 weeks of full menus ready for you and your family, join my online course. You can instantly download them and save yourself the trouble!  ✨Today is the last day to join 700 other people in the online course by signing up for the Self Improvement Bundle and I think you’ll love joining us!✨
Me: oh hey, God, Should I take this step? God: tr Me: oh hey, God, Should I take this step?  God: try it. If it’s me, you’ll know. If it’s not me, you’ll know.  Me: 🤨  ✨Happy New Year!! ✨  I know things don’t always go as planned, but it’s still super important to plan and set goals.  This year, I joined a group of course creators to bring you the Healthy Weight Roadmap course I created at a super low price!  You can buy the Bundle and get my course ($499 value) and 74 other amazing courses that focus on everything from health to wealth!  It’s on sale this week only and I’d love to have you inside my course! It’s 12 weeks of meal plans, exercises, devotionals, and more to start the year on the right track!
Each year is a gift ✨ Cheers to the new one! I Each year is a gift ✨  Cheers to the new one! I count it all joy ❤️✨🎉  (unless I’m hangry or slangry🤦🏽‍♀️).
Virginia and I practically saved a town from destr Virginia and I practically saved a town from destruction and despair by setting up a makeshift bakery with no money. It just looks a lot better when hallmark does it 🤣🥰🎄👩🏽‍🍳  Hundreds of rolls later (cinnamon rolls that is 😳) and I’m so thankful that you let these rolls be a part of your Christmas tradition!  🚙Delivery in Bham is happening tomorrow PM.  🚗Jasper delivery is happening Tuesday PM.  📩If you ordered rolls, be on the lookout for my text or email with info. 🥳 and for janeycarter_ ‘s cute labels for “The Christmas Tin” coming your way!!
It’s that time again! A Christmas morning tradit It’s that time again! A Christmas morning tradition... Cinnamon Rolls!  Order yours today! They’ll be frozen for freshness but ready to warm your heart and soul on December 25th🎄  This year, I’m keeping it totally on trend for 2020 and using my quarantine sourdough starter to bring you and your family delicious Christmas morning treats!  For ordering information, click the link in my profile!  Merry Christmas ❤️❤️
How are you celebrating Thanksgiving this year? How are you celebrating Thanksgiving this year?  Whether inside or out, small family or big, food brings us all together.  Download your Thanksgiving E-Cookbook at the link in my profile!👩🏽‍🍳  This photo was of a party my MIL threw but would be a gorgeous Thanksgiving table! She’s just a little talented😉  #thanksgiving #f52 #tableware #tablescape #holidayrecipes  #dinnerparty #alfresco
#outsidedinner
Ok...super important, life changing question... Ok...super important, life changing question...  Mashed potatoes or sweet potatoes?  Or is there room for both at the Thanksgiving table?  Be sure you’re signed up for my emails- a simple Thanksgiving dinner plan is coming your way Sunday!!  #Thanksgivingrecipe #f52grams
Thankful for this country and the right to vote! 🇺🇸🇺🇸🇺🇸  Just might make some chicken and dressing to go ahead and start celebrating Thanksgiving early❤️  Recipe in profile- and be sure to sign up for my email list! I’ve got a Thanksgiving e-cookbook coming next week!
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fitness, food · October 17, 2014

HDL vs. LDL: What do I do for High Cholesterol?

First, it is important to know the difference between LDL cholesterol and HDL cholesterol. Also, note that I am only discussing food and exercise and the effect on cholesterol. Some medications can also affect cholesterol levels, so check with your doctor.

What is LDL? Low density lipoprotein- is the “bad” cholesterol of the group. I remember “LDL” for it’s “L”… He’s a loser or he’s lame. LDL cholesterol comes from excessive sugar in the diet, animal products and fried foods. This is why we recommend reduced fat milk and dairy products, limiting sugar intake, and limiting fried foods to one time a week or less. LDL cholesterol builds up in the artery walls and makes it hard for the heart to pump blood through the arteries causing high blood pressure, heart attack, stroke and other forms of heart disease.

  • Foods that can increase LDL
    • saturated fats- animal products (meat and dairy)
    • Fried foods
    • high sugar intake

What is HDL? High density lipoprotein- is the “good” cholesterol. I think, heaven, happy, h= HDL. This guy is the hero. He comes into the artery and cleans out the bad cholesterol. HDL removes LDL from the artery walls and prevents other cholesterol from building up. HDL must be high in order to remove LDL from the artery walls. There are only 2 ways to increase HDL cholesterol: eating unsaturated fats, and to exercise.

  • What can increase HDL cholesterol?
    • Eat those unsaturated fats. The ones found in plant products (olive, olive oil, almonds, nuts, nut butters) and fish.
    • Exercise should be cardiovascular exercise with a goal of 1 hour each day. If an hour seems intimidating or unattainable, start smaller. Aim for 15 minutes a day until you form the habit then increase the time when you can.
    • When choosing a type of fat to use in the kitchen, remember, the softer the product is at room temperature, the better it is. Tub butter is softer than stick butter or lard so tub butter would be the better option. And oil is even softer at room temperature so try to choose those more often. 
Source
As for fats:
Triglycerides are a type of fat in the body. Triglycerides can be loosely defined as the fat circulating in the blood. It comes mostly from high fat foods and high sugar foods in the diet. When thinking about heart health, we need to keep LDL, HDL cholesterol and triglycerides in mind. Triglycerides and LDL, when elevated, increase the risk for heart disease. HDL, when elevated, is protective against heart disease because it cleans out the bad fats and LDL cholesterol.

Finally, we have trans fats. Trans fats are man made fats that have little function in the body other than clogging arteries. These are found in prepackaged baking mixes, baked goods, cool whip, boxed cake mixes, margarine, and a lot of other sources of conveniently packaged foods. Since, they are so common, I do not expect you to take them out all together but start to pay more attention to the foods that may contain trans fats and find a better version at the store. 
  • So, what are you looking for to avoid trans fats?
    • If a product has less than .5g of trans fat per serving, it does not have to be listed on the nutrition facts label. Big deal, right? <0.5g, who cares? But, when we eat <0.5g for breakfast, lunch, dinner and snack for 10 years, it can really add up. 
    • Check out the ingredients list. If a product contains trans fat, you will see “hydrogenated oil” or “partially hydrogenated oil” in the ingredients list. That means there is trans fat in that product. Cool Whip has hydrogenated oils, but Reddi Whip does not. Bisquick baking mix has hydrogenated oils, but Bisquick heart healthy baking mix does not. Sometimes, making a simple brand switch can make a difference.
Overview of  ways to improve cholesterol via your diet
  1. Limit red meat intake to 1-2 times a week. Eat lean cuts of red meats, poultry, and fish more often. A portion of meat should be about the size of your palm (about 3 ounces).
  2. Use light butters such as I Can’t Believe it’s Not Butter, Smartbalance, and any other hydrogenated oil-free butter. 
  3. Stop drinking sugar in drinks and limit desserts. 
  4. Increase intake of nuts, seeds, fish, and other unsaturated fats.
  5. Increase amount of fiber in your diet by eating 5 servings of fruits and vegetables each day and switching to whole grain products instead of white breads and pastas. 
  6. Exercise. 30-60 minutes at least 5 times a week. 
Remember Amy, and other Be Well readers, all of these changes can be overwhelming at first. Pick one goal to really focus on and go from there. Thank you again for your question! If you have a nutrition question you want answered leave a comment below or email Be Well at rainiecarterrd@gmail.com.
Have you recently made any changes? If so what changes have you made to improve your diet this week?

In: fitness, food

 

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The week 2 meal plan for my healthy weight course The week 2 meal plan for my healthy weight course includes this Zuppa Toscana Recipe!  ✨But don’t worry, even if you’re not in the course, you can grab the recipe on RainieRobinson.com.✨  Take some shortcuts and use frozen kale to save time! 🙌🏻  Disclaimer: I left out the bacon because we didn’t have any leftover from breakfast 🤷🏽‍♀️🤷🏽‍♀️
JT and I had been married for about 2 weeks when h JT and I had been married for about 2 weeks when he asked “what are we having for dinner” on the wrong day 🤣  I thought (and probably said) I have been at work all day too, why do I always have to come up with something for dinner?! 🤨  From that day on we have had a “menu”. It’s a rough draft of what we’re going to eat that week and it may change but it gives us a starting point! If JT gets home before me, he even starts dinner because he knows what we’re having.  If you haven’t done a menu before, it may be the game changer you need! Start with just a couple days a week and try to keep it realistic. I mean “frozen pizza” is on the menu 🤗  For 12 weeks of full menus ready for you and your family, join my online course. You can instantly download them and save yourself the trouble!  ✨Today is the last day to join 700 other people in the online course by signing up for the Self Improvement Bundle and I think you’ll love joining us!✨
Me: oh hey, God, Should I take this step? God: tr Me: oh hey, God, Should I take this step?  God: try it. If it’s me, you’ll know. If it’s not me, you’ll know.  Me: 🤨  ✨Happy New Year!! ✨  I know things don’t always go as planned, but it’s still super important to plan and set goals.  This year, I joined a group of course creators to bring you the Healthy Weight Roadmap course I created at a super low price!  You can buy the Bundle and get my course ($499 value) and 74 other amazing courses that focus on everything from health to wealth!  It’s on sale this week only and I’d love to have you inside my course! It’s 12 weeks of meal plans, exercises, devotionals, and more to start the year on the right track!
Each year is a gift ✨ Cheers to the new one! I Each year is a gift ✨  Cheers to the new one! I count it all joy ❤️✨🎉  (unless I’m hangry or slangry🤦🏽‍♀️).
Virginia and I practically saved a town from destr Virginia and I practically saved a town from destruction and despair by setting up a makeshift bakery with no money. It just looks a lot better when hallmark does it 🤣🥰🎄👩🏽‍🍳  Hundreds of rolls later (cinnamon rolls that is 😳) and I’m so thankful that you let these rolls be a part of your Christmas tradition!  🚙Delivery in Bham is happening tomorrow PM.  🚗Jasper delivery is happening Tuesday PM.  📩If you ordered rolls, be on the lookout for my text or email with info. 🥳 and for janeycarter_ ‘s cute labels for “The Christmas Tin” coming your way!!
It’s that time again! A Christmas morning tradit It’s that time again! A Christmas morning tradition... Cinnamon Rolls!  Order yours today! They’ll be frozen for freshness but ready to warm your heart and soul on December 25th🎄  This year, I’m keeping it totally on trend for 2020 and using my quarantine sourdough starter to bring you and your family delicious Christmas morning treats!  For ordering information, click the link in my profile!  Merry Christmas ❤️❤️
How are you celebrating Thanksgiving this year? How are you celebrating Thanksgiving this year?  Whether inside or out, small family or big, food brings us all together.  Download your Thanksgiving E-Cookbook at the link in my profile!👩🏽‍🍳  This photo was of a party my MIL threw but would be a gorgeous Thanksgiving table! She’s just a little talented😉  #thanksgiving #f52 #tableware #tablescape #holidayrecipes  #dinnerparty #alfresco
#outsidedinner
Ok...super important, life changing question... Ok...super important, life changing question...  Mashed potatoes or sweet potatoes?  Or is there room for both at the Thanksgiving table?  Be sure you’re signed up for my emails- a simple Thanksgiving dinner plan is coming your way Sunday!!  #Thanksgivingrecipe #f52grams
Thankful for this country and the right to vote! 🇺🇸🇺🇸🇺🇸  Just might make some chicken and dressing to go ahead and start celebrating Thanksgiving early❤️  Recipe in profile- and be sure to sign up for my email list! I’ve got a Thanksgiving e-cookbook coming next week!
Picture it- blue plate, cafeteria line, wondering Picture it- blue plate, cafeteria line, wondering if you’ll remember your pin when it’s go time.  Such was middle school. The first time I remember having apple crisp. I guess I’ve always cared about food 🤣  I cleaned up the traditional apple crisp recipe to make a gluten and dairy free version. Link in profile! I hope it takes you back to a happy time when bangs were curled with hot rollers 🤣  #easyrecipes #thekitchn #thenewhealthy #nytcooking #food52grams #foodblogfeed #food52 #instafood #todayfood #homecooking #f52community  #yummyfood #foodiegram #foodies #plated #homemadefood #foodbloggers #foodforfoodies #cleaneats #veganrecipe

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