Cholesterol Explained

Cholesterol is a bit confusing for most. If you are participating in a typical, annual physical then chances are good that you are having your cholesterol tested. If the numbers are in check, then you probably aren't even aware of what your numbers are. If your numbers are high, however, then your doctor will be discussing them with you and providing input on how to improve them with lifestyle changes and medications if necessary.
So, what exactly is cholesterol? Cholesterol is vital to the body and has a few different functions. It helps in the assembly of cell membranes, production of sex hormones and formation of bile acids which are required for the digestion of fats. If certain cholesterol levels are high, then excess can be deposited on the arterial walls increasing the risk of heart disease. Cholesterol testing includes the following:

• Total (Serum) Cholesterol: Sum of LDL, HDL and triglycerides (after divided by 5).
• LDL: Low-density lipoprotein, "Bad" Cholesterol.
• HDL: High-density lipoprotein"Good" Cholesterol.
• Triglycerides: Principal storage form of fat.
• C-Reactive Protein (hs-CRP): Substance produced by body in response to inflammation and infection, considered a good marker for heart disease risk.

What exactly do the numbers mean? The data table below comes from the American Heart Association with additional info on C-Reactive Protein from The American Medical Association. Additional insights can be gained by visiting the websites.

Total Cholesterol Level	Category
Less than 200 mg/dL	Desirable level that puts you at lower risk for coronary heart disease. A cholesterol level of 200 mg/dL or higher raises your risk.
200 to 239 mg/dL	Borderline high
240 mg/dL and above	High blood cholesterol. A person with this level has more than twice the risk of coronary heart disease as someone whose cholesterol is below 200 mg/dL
HDL Cholesterol Level	Category
Less than 40 mg/dL (for men) Less than 50 mg/dL (for women)	Low HDL cholesterol. A major risk factor for heart disease.
60 mg/dL and above	High HDL cholesterol. An HDL of 60 mg/dL and above is considered protective against heart disease.
LDL Cholesterol Level	Category
Less than 100 mg/dL	Optimal
100 to 129 mg/dL	Near or above optimal
130 to 159 mg/dL	Borderline high
160 to 189 mg/dL	High
190 mg/dL and above	Very high
Triglyceride Level	Category
Less than 150 mg/dL	Normal
150–199 mg/dL	Borderline high
200–499 mg/dL	High
500 mg/dL and above	Very high

C-Reactive Protein (hs-CRP) <1.0 mg/dl Low CVD risk
1.0 – 3.0 mg/dl average CVD risk

>3.0 mg/dl high CVD risk

If you are anything like me, you will WANT to know your numbers. Remember that certain parameters may fall within "normal" ranges, but you may still be at the high end of normal. If that were the case, wouldn't you want to be able to quickly intervene on your own behalf? Don’t forget that it is always better to be proactive than reactive.

Be Your Own Patient Advocate

If you want to fully embrace a healthier lifestyle, become your own patient advocate.  As your own advocate, you will make a serious effort to understand different health/disease risks and where you stand in such a range.  If you recently had a physical and your doctor tells you that your cholesterol is high, then go on a fact finding mission to understand exactly what that means.  Knowing where your health criteria stands is important so later improvements or changes can be monitored.  This is very easy to do, yet most of us receive our doctor's input with a glazed over look and forget about anything discussed immediately upon leaving the doctor's office. It is time to change old habits and get serious. Your annual physicals and lab work are important and they do help paint an overall picture of your health.  They also act as signposts for any trouble that may be lurking.

I have one client who underwent a cardio stress test, and passed with flying colors.  Even with this result, his family encouraged him to also have a nuclear test as the family consensus was that his color was not good and he had a certain, lingering fatigue.  Luckily, they pursued nuclear testing as it revealed major blockages in his heart. This spared him of a major heart attack waiting to strike.  He was in surgery days later...

My point is that many things can go wrong with the human body.  Sometimes there are red flags, and glaringly obvious symptoms, and other times the quiet, sum of parts add up to a volatile mix of risk.  Taking five minutes to get your arms around your health findings could lead you to improve the quality of your life, or even save it.  Seek out reliable sources of information, and see where you stand.  If you have questions regarding the particulars of cholesterol, blood pressure, BMI, body fat, and so forth, I recommend using the trusted sources below. Additionally, all of these organizations offer helpful peripheral information and tools to keep you well informed and engaged in your own health. As always, go to your doctor prepared and leave more educated. 
American Medical Association
http://www.ama-assn.org/

American Heart Association
http://www.heart.org/HEARTORG/

NIH (National Institutes of Health)
http://nih.gov/

CDC (Centers for Disease Conrol)
http://www.cdc.gov/

Breaking Through Exercise Barriers

What are the barriers keeping you from exercise? Are they legitimate, or are they self-created?  Think about what obstacles may be keeping you from exercising.  Dissect and get honest with yourself.  You might be surprised by what you find.

In the time I have been assisting clients with weight loss and exercise adherence, I have interviewed countless people.  After thorough investigation into what types of barriers are being struggled with, I have found that most barriers are self-created. Without question, the most popular barrier is the "lack of time".  In my opinion, this is not, and never will be a legitimate barrier to exercise.  In fact, I'd prefer to call it a straight-up excuse.  I haven't met a person yet that was not capable of carving out ten minutes of physical activity on a daily basis. 

The cumulative benefits and effects of exercise cannot be overlooked.  Individuals trying to carve out sixty minutes of exercise time are often those that end up not exercising at all.  Creating space for that large chunk of time can be too difficult.  Instead, I try to get my clients to recognize that there really is "time" to exercise, it just may not be sixty, consecutive minutes worth.  A simple ten minute bout every day adds up to over an hour every week. Less really can be more, because it is getting done!

Another common problem is lack of motivation.  One of the biggest accelerators with motivation is seeing results.  Before results come, however, it is important to find ways to kick start motivation.  A good kick start might mean implementing a simple reward for sticking to an exercise routine for a fixed period of time.  The reward could be an exercise outfit, a manicure, etc.  Find ways to talk yourself into getting it done versus ways to avoid it.  Motivation can also be helped along if the activity is enjoyable.  Be persistent in the search to find activities you enjoy doing.

Buried underneath layers of excuses and barriers, lies a core of workable strategies for every person.  Different personalities and lifestyles dictate different approaches, but desire and effort commonly converge amongst all, creating opportunity to break through any exercise barriers.

 

Proper Exercise Form & Technique

Good form equals results, and results equal motivation.  This is a simple formula for fitness success.  Acquiring good form may take time, but it is the only route to safe, optimal results.  For years I have had opportunity to teach in group exercise rooms with mirrors, and also in outdoor environments and rooms without them.  I have come to believe that it is extremely important for exercisers to understand what proper form feels like.  I believe the feeling is more important than visual cues as this creates more of a lasting mind/body connection for the exerciser. If one can feel proper form with exercise, than one can perform exercise properly just about anywhere.

Many exercisers, despite thinking they are doing exercises correctly, use improper form even while staring directly into mirrors.  They seem to tune-out what the fitness instructor's verbal instructions are. If they were actively listening, they would easily spot the disconnect between their form and the instructor's verbal cues. Exercise participants learn differently, so to enhance your own exercise experience, improve body awareness, intelligence and integration, then try using as many senses as possible. Put special emphasis on listening and paying close attention. Avoid complacency and remember that you can almost always learn something new.

How little we listen was driven home to me the other day when a new class participant of mine did not listen to my early advice to "pace yourself", "listen to your body" or observe beginning level exercise modifications.  I wasn't surprised when she started to feel sick mid-class. Even certain long-time class participants of mine sometimes "flirt" with improper form despite many hours of exercise experience behind them.  Even if taking the same class for twenty years, strive for 100% concentration and effort. Pay close attention to your instructor and look, listen and feel your way through every exercise. Your instructor wants you to get a good workout, but also to keep you safe and injury free. Remember that you are all about optimal results, so speed along to excellent results via proper form and technique.

Saddleback Church now "Saddlebags" Church

Well, it's official, I have lived long enough to "see it all" in this business.  Rick Warren, famous pastor of Saddleback Church, has kicked off a weight loss initiative. Apparently, because he wants to lose weight, it is also a great time for loyal followers to follow the same path.

As a fitness professional, I have a real problem with this. On the whole, people are more comfortable following than leading.  Therefore, thousands are extremely willing to follow the efforts of one's initiative.  The problem here is that one huge consideration is not being addressed:  One man's initiative does not mean that thousands of followers are individually ready to begin a weight loss program.  Why?  Because what determines behavior can be predicted by one's true readiness to attempt change.

A little scientific model exists called the transtheoretical model or TTM, and it is a model created around  readiness for change. The model can be defined as follows:
-Precontemplation: Not contemplating or thinking about changing
-Contemplation: Weighing up pros & cons
-Preparation: Getting ready to make changes
-Action: Practicing new behaviors
-Maintenance: Making new behaviors habitual

The truth is that wanting to begin a fitness program does not translate to true readiness.  I would say this is the case for the majority attempting this church led effort.  Instead, for the majority to be successful, they would have to be in the "Action" phase.  Who at Saddleback is talking about this?

When I started my fitness business five years ago, obesity was already an epidemic.  It is not a new epidemic and we do not have to get aggressive about solving the epidemic because it is the beginning of the year.  I am downright resentful and angry that I now have to dissect, explore & intervene on what boils down to one more weight loss program floating around the world in which I operate.  My opinion as a professional is that there is TOO MUCH information abroad, and many "experts" push different priorities, products and efforts.  Everything you could ever currently want to know about health & fitness, and what one should be doing already exists and is accessible via the local library or Internet.  Still, despite earnest intentions of helping the general public attain healthier lifestyles, this effort will be largely unsuccessful. 

Our society suffers from "fitness A.D.D." and that means that the general public will attempt almost anything for a couple of weeks.  They might even pick & choose what aspects they want to implement.  I don't care if it is "cleansing", the HCG, Atkins, or South Beach Diet.  More often then not, people will give real power and common sense away to participate in the next bandwagon promising real change. I have grown weary of seeing people hit the "reset" button and abandon one plan they committed to in order to make room for something else.

I will be here when the dust settles on this "God based" weight loss program to work with individuals that have reached a true stage of readiness to change, and to heal the scars of more failed weight loss attempts.

Mindless Eating Leads to Weight Gain

Do you know what signals your body gives you when it is getting full?  Have you contemplated this question even once before? If you haven't, you are not alone.  Chances are you have become a "mindless" eater, and need to begin carving a path back to "mindful" eating.

Most of us living busy lives are no longer eating for nourishment.  Nor are we in touch with the true enjoyment of food.  We simply eat because it has to get done, and hopefully, in as little time as possible.  So little time is spent honoring mealtimes that we often combine eating with other activities like watching TV or driving.  Who can stop and enjoy food when there is so much to do?  

Food is fuel for the body and it should be treated as such.  We should be taking reasonable bites, chewing food thoroughly, and paying close attention to the different textures and tastes for complete enjoyment.  In the process of eating in a mindful way lies an opportunity to recognize when we are getting full or feeling satisfied and opportunity to stop eating.  When we are not mindful of our eating, we keep reaching into the bag of chips again and again, or reach for seconds or thirds until feeling ill and pushing away from the table.  This is no way to live, and certainly no way to successfully manage one's weight.

If we all slowed down a bit, and made eating a stand-alone effort, we might find that we could get by on less.  We might even recognize that our hunger patterns shift throughout the day and that is not necessary to plow through what we "think" we should be eating at every meal.  Instead, we could be driven more by body intelligence, and what "feels" like the right amount.  What "feels" like the right amount at breakfast today, might "feel" differently tomorrow.  Hunger patterns can, and do change.  I, myself, have been guilty of continuing to eat something I did not even find satisfying.  Why would I do this?  Perhaps in an effort to fill an emotional void, or to find some sort of comfort through food.  Unfortunately, emotional voids can never be filled with food, and one can do a lot of damage in the process of trying to do so.

Experiment with one meal and try mindful eating to understand what it means. This would mean eating without including other activities, chewing food slowly and thoroughly, and putting the fork down between bites.  Putting the fork down provides a chance to enjoy the flavors and textures of the food being consumed.  Concentrate on the thought that your body is being nourished and fueled. See what signals your body sends in the way of satisfaction or fullness.  Try not to bring your "to do" list or invite other distractions into your meal. Just focus on your food and the process of eating.  Mindful eating requires practice, so be patient with your efforts.  Establishing new, mindful eating practices will steer you down a new path of eating appropriate amounts, and eating for the right reasons.

Fitness Gimmicks: Buyer Beware

There are multiple fitness gimmicks launched and sold every year promising immediate weight loss, six-pack abs and profound results without having to do any work.  Every product launched stands to make millions because the general public desperately wants to believe in quick-fix promises.  Reflecting back, I can recall multiple products enjoying a successful sales cycle of about two years. This is just long enough to sell millions, and approximately how long it takes for real consumer feedback to disseminate and confirm the fact that these products do not make good on their promises. 

Buyer beware, these miracle products tiptoe around false advertising with total precision.  New gimmicks are brought to market often for the simple reason that people keep buying them.  The infomercials are slick, and the fitness models in them are attractive and convincing.  No one seems to pay much attention to the small disclaimer print on the bottom of the TV screen where things like "Results May Vary" or  "Results Not Typical" are always stated.  Take notice of what gimmicks are available for purchase today, two years from now they will be gone.  New products will have taken their place, with even more remarkable claims.

If you can manage to not fall under the spell of slick advertising and beautiful models, you may realize the following basic truths:

1. Exercise equipment does not force you to exercise, you must choose to use it.
2. Nearly every person doing consistent abdominal work has six-pack abs.  Six-pack muscle definition, however, cannot be seen if there is significant body fat covering the muscles.
3. Yes, certain detox diets & cleanses provide weight loss, but it is NOT due to the product, it is due to the reduction of calories being consumed over the process of detox/cleanse. Results are temporary!
4. Yes, weight loss can be achieved via unique exercise/dance type videos, but it is NOT due to the specific video/program format.  Weight loss has much more to do with the fact that one is moving/exercising and burning calories than the fact that it involves a stripper pole, Latin dance rhythms, etc.
5. If something sounds to good to be true, it probably is.

Please be responsible with your health & fitness purchases. Before buying the next greatest thing on the market, ask yourself if you have seen something similar before.  Chances are good that you have as many ideas are recycled over time. Understand that gimmicks do not withstand the test of time.  What does withstand the test of time is the truth.  The truth is that within the past century or so, we have learned that proper diet and exercise provide the real promise of optimal health.  Proper diet and exercise require real thought, effort and commitment.  Sadly, there stands to be no money made on this basic concept, therefore, it will not be advertised to you anytime soon.