Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar

Diet -

I would swap the 1% milk for a cup of 1% yogurt and put the blueberry in it. Add some hemp hearts and crushed walnuts or almonds in it.

Add spinach, tomatoes, onions in your eggs and cheese, use some olive oil to cook an omelette.

nuts and olive oil will help to bring up your good cholesterol number.

Exercise -
Maybe bump up the weight training for additional 5 minutes.

Great suggestions. Thank you. I planned to put spinach in my eggs but when I looked in the fridge we were all out. What are hemp hearts? I drink 1% due to saturated fat content. I switch between 1-2%.

If you do not have spinach, put zuccini. If you do not have zuccini put something else - peppers, grated carrots, grated cabbage, grated cauliflower, smashed lima beans etc. What you are trying to do is add colorful veggies and fiber. It will provide the complex carbs that you need to keep blood sugar stable, keep you full, provide the fiber to keep you regular and help to reduce cholesterol.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar

Diet -

I would swap the 1% milk for a cup of 1% yogurt and put the blueberry in it. Add some hemp hearts and crushed walnuts or almonds in it.

Add spinach, tomatoes, onions in your eggs and cheese, use some olive oil to cook an omelette.

nuts and olive oil will help to bring up your good cholesterol number.

Exercise -
Maybe bump up the weight training for additional 5 minutes.

Great suggestions. Thank you. I planned to put spinach in my eggs but when I looked in the fridge we were all out. What are hemp hearts? I drink 1% due to saturated fat content. I switch between 1-2%.

Hemp seeds are a great source of magnesium, which helps regulate your heartbeat and is linked to the prevention of coronary heart disease. They also contain Linoleic acid, which one study found reduced participants' cholesterol levels by 15% and may act to reduce blood pressure.

Having a cup of yogurt instead of cup of milk, helps to provide more nutrition in terms of probiotics and B vitamins due to bacterial activity. I am not very concerned about 1 or 2 percent milk. If you can set your own milk to yogurt you will get the most active bacteria. Can not say enough about what a good gut biome can do for your health. It impacts everything.

Anonymous wrote:

Anonymous wrote:I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar

You probably need far more cardio. 131bpm is a high heart rate for walking.

That’s silly. You have no idea how fast she was walking.

Anonymous wrote:I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar

You probably need far more cardio. 131bpm is a high heart rate for walking.

Anonymous wrote:

Anonymous wrote:I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar

Diet -

I would swap the 1% milk for a cup of 1% yogurt and put the blueberry in it. Add some hemp hearts and crushed walnuts or almonds in it.

Add spinach, tomatoes, onions in your eggs and cheese, use some olive oil to cook an omelette.

nuts and olive oil will help to bring up your good cholesterol number.

Exercise -
Maybe bump up the weight training for additional 5 minutes.

Great suggestions. Thank you. I planned to put spinach in my eggs but when I looked in the fridge we were all out. What are hemp hearts? I drink 1% due to saturated fat content. I switch between 1-2%.

Lunch was roasted sweet potatoes, Brussels sprouts and onions with falefel and a tahini drizzle, a cheese stick and a snack size bag of Skinny Pop kettle corn.

Banana and a spoonful of organic no sugar peanut butter.

Dinner was homemade chicken soup and a handful of pecans with a glass of milk.

I also had a bowl of Corn Chex after dinner.

I ran a mile at lunch and got 11,000 steps for the day. I did some squats in the afternoon on conference calls.

Anonymous wrote:

Anonymous wrote:Your a psycho if you think you “need help” when your perfectly healthy.

Learn proper grammar if YOU'RE going to cut into someone's mental health status. YOU'RE YOU'RE YOU'RE - learn it!

Excuse me? The post literally says “ criticize it mercilessly”.

Anonymous wrote:

Anonymous wrote:Your a psycho if you think you “need help” when your perfectly healthy.

Learn proper grammar if YOU'RE going to cut into someone's mental health status. YOU'RE YOU'RE YOU'RE - learn it!

Tell it to voice to text.


Voice to text voice to text voice to text

Anonymous wrote:I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar

Diet -

I would swap the 1% milk for a cup of 1% yogurt and put the blueberry in it. Add some hemp hearts and crushed walnuts or almonds in it.

Add spinach, tomatoes, onions in your eggs and cheese, use some olive oil to cook an omelette.

nuts and olive oil will help to bring up your good cholesterol number.

Exercise -
Maybe bump up the weight training for additional 5 minutes.

Anonymous wrote:

Anonymous wrote:Your a psycho if you think you “need help” when your perfectly healthy.

Learn proper grammar if YOU'RE going to cut into someone's mental health status. YOU'RE YOU'RE YOU'RE - learn it!

+1 I agree, fully.

Anonymous wrote:I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar

My only critique is that at 48, you're not doing enough strength training. You need 3xs a week, 45-60 mins of weight training. Breakfast looks pretty good. Good amount of protein, but consider switching out your 1% mild for higher fat milk.

Anonymous wrote:Your a psycho if you think you “need help” when your perfectly healthy.

Learn proper grammar if YOU'RE going to cut into someone's mental health status. YOU'RE YOU'RE YOU'RE - learn it!

I drink alcohol approximately six times a year. Mostly a glass of wine with holiday dinners. Father and mother (deceased at age 80) both have high cholesterol. But father’s ratio is perfect.

What is your alcohol intake? That will affect your cholesterol more than anything, beyond a genetic predisposition for it to be high.

I am 53 and taking statins and I cannot begin to list all the benefits of taking them. For one, I used to get headaches, almost daily but have not had a single one since taking the statins. It's one of those hidden benefits for some, which you can read about if you do a deep dive into NIH papers.

I want feedback on my diet and exercise as I go through the next few days. I will post what I do and you can criticize it mercilessly. I’m 48F with good blood pressure, slightly high LDL without a good HDL to balance it, no blood sugar issues, BMI 21.5, and no underlying health conditions. Main goal is maintaining and possibly getting my cholesterol ratio better.

Morning

Walk 2.5 miles - 131 bpm
Strength training - 15 minutes upper body with free weights

Two eggs with a 1/2 oz cheddar cheese
Cup of 1% milk
Cup of blueberries
Hot tea no sugar