4/23/14

Cholesterol Drop

I dropped my total cholesterol in one month by 36 points with just a few things:
  • Total daily calorie reduction by at least 500 calories
  • Organic homemade soymilk based green smoothie 5 days a week
  • Went from 6 eggs to 3 per week
  • Tofu or okara wraps for lunch
  • Seafood dinners couple times a week (mmm, mussels!)
  • Aiming for a macronutrient ratio of 40/30/25 carb/protein/fat
Just these few swaps can help reduce those points. I wasn't actually trying to reduce my cholesterol, since it wasn't high and you actually need good fats in your body, but was wanting to lose a couple lbs for racing and before I start marathon training so I cut the calories and tried to boost the protein. I downloaded an eating free sample menu for guidance. This is the lowest my cholesterol has ever been, even when I was vegetarian. Bonus: I'm saving money! I cut back on the dairy because of water conservation* and I noticed it does create more mucus and was clogging up my throat during intense runs. Replaced it with organic soy because I am an organic soy/tofu/tempeh lover! Just one cup of organic soybeans provides me with a whole week of organic soymilk and okara lunches. I still enjoy 2 1/2 cups of Organic NF yogurt per week.  I use mostly olive oil, and sometimes coconut and red palm oil (Nutiva). I'm able to maintain a  good iron level with these dietary changes.

*Water Footprint of Various Foods

 Green Protein Smoothie
1 cup organic homemade soymilk (non gmo, no additives)
2 cups chopped kale, spinach or collard greens (whole leaves)
1 frozen banana
1 scoop of your favorite protein powder (I like Nutiva Chocolate Hempshake or Whey Factors)
1 T chia seeds, hemp seeds, ground flaxseeds or cacao nibs ( I like to rotate them every day)

Blend it all in your blender or bullet mixer until smooth. Enjoy!


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