Cholesterol

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Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

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Yes, eggs are the “quintessential” breakfast food. And for good reason!

No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.

Eggs from organic pasture raised poultry are higher in vitamins A, D & E and omega 3’s and are worth the extra $.

Tip: Use your Instant Pot for quick & easy hard boiled eggs and bonus! they are easier to peel!

Breakfast Food #2: Nuts and/or Seeds

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Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting. (In an ideal world we are sitting down at the table, relaxed with no distractions for optimal digestion, wink wink)!

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Choose raw (organic even better) or dry roasted nuts & seeds (most nuts & seeds are roasted in unhealthy oils). For enhanced nutrient absorption and digestibility look for sprouted nuts & seeds or sprout them at home.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that. You can think dinner for breakfast – it’s ok!

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast:

Recipe (Eggs & Veggies): Veggie Omelet

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Serves 1

1 teaspoon oil (coconut, butter, ghee, avocado)

1 or 2 eggs (how hungry are you?)

¼ cup organic veggies (grated zucchini and/or sliced mushrooms and/or diced peppers, onions)

dash salt, pepper and/or turmeric

Add oil of choice to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil (add more oil if needed) Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over on one side and cook until white is no longer runny.

Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato. Garnish with avocado or smoked salmon for a tasty healthy fat/protein boost.

Always in health,

Cynthia

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Do you struggle with willpower and what to eat and not eat? Or maybe you feel sluggish & bloated after eating? Click here and select “free call” to connect with me on a 5 minute call. We can discuss your concerns and I can give you some tips to help support your diet and digestion.

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

Cholesterol 1

You knew there is a bit of an over-emphasis (border lining obsession) about cholesterol, right?

Before we jump into some myths let’s make sure we’re on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall. In fact depending on what it’s combined with can have opposite effects on your arteries and heart. Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood. These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They’re grouped into two main categories:

HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

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And yes, it’s even more complicated than this. Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats. Not to mention that it’s incorporated into the membranes of your cells. Cholesterol is vital for proper brain & neurological function.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health. What may be even more important than the level is the size and density of LDL particles. Studies have shown that smaller dense LDL particles have a higher risk of heart disease than larger particles even if your LDL is a desirable level.

Myth #3: Eating cholesterol increases your bad cholesterol

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Most of the cholesterol in your blood is made by your liver. It’s actually not from the cholesterol you eat. Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)? ‘Cause that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces. After a cholesterol-rich meal your liver doesn’t need to make as much.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there’s a balance that needs to be maintained. There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of anxiety, depression, aggressive behaviors, hemorrhagic stroke, pregnancy preterm & low birth weights, death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance

Don’t start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?

Nutrition and exercise, baby!

One of the most impactful ways to maintain healthy cholesterol levels is with diet and to eat plenty of low glycemic veggies and fruits every day.

My recipe below should help you add at least another salad to your day.

You can (should!) also exercise, lose weight, stop smoking, and eat quality healthy fats. That means fatty fish, avocados ,olive and avocado oil, ghee, grass fed butter. Ditch those over-processed hydrogenated “trans” fats and highly processed vegetable oils.

Summary:

The science of cholesterol and heart health is complicated and we’re learning more every day. You may not need to be as afraid of it as you are. And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing

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