First, because it’s dull as dirt to listen to someone else go on about medical stuff and diet etc, here’s a picture of my kid feeding some ducks. (Because what’s more interesting than pictures of someone else’s kid feeding ducks?)
Those of you who’ve been around for a while, or who know me in the real world, may have noticed that I’m not so good with doing things halfway. It’s why my yarn stash grew to embarrassing proportions in the first year that I was knitting; why (well, part of why) I started baking and canning and from that decided that I needed to bake ALL of our bread and make ALL of our jam and pickles (I had to let go of that, thanks to Ms. Ladybug, but that’s angst for another day); why when I started eating meat again after twenty-two years I went from nibbling on a chicken leg one day to looking for pulled pork recipes the next.
Meat! I love meat! My brain feels better when I eat meat. My body feels better when I eat meat. But…now here’s a shocker…you can have too much of a good thing.
I know, right? I was shocked to hear that, too.
Yeah, so I had my annual checkup last week, and had a fasting blood draw. I was curious to see where my cholesterol levels would be now that I’m eating meat, but I wasn’t concerned. This past Sunday we went out for a crazily meat-heavy Balkan meal with friends and on the walk home I told Billy, “You know…I think I’m all set with meat for a while.” I felt heavy and slow. My energy felt all clogged up and gummy. Gross. When we got home I drew up the week’s meal plan to be mostly vegetarian and very heavy on raw vegetables. (I’ve been obsessed with raw kale and red cabbage salads all winter. Mmmmm….) I resolved to start juicing vegetables again, and to ask Norma about that Clean program she’s been doing, because I have a long and successful history of doing what Norma tells me to. (A detox isn’t a good idea while breastfeeding, but I’ve ordered the Clean book for some of the veggie smoothie recipes.)
The next day, Monday, I got the results of the bloodwork back. You know where this is going, right? High cholesterol. Like, alarmingly high. The breakdown:
Total: 241
Triglycerides: 94
HDL: 67
LDL: 167
So the triglycerides are normal and the HDL, the “good” cholesterol, is good. But the LDL, yeah…that should be under 130. When I got the results I thought I remembered my cholesterol always being fine before. I thought they’d checked it when I was pregnant last year when they did my CBC. Turns out that’s a different test that doesn’t include lipids, and so I don’t think my cholesterol has been checked in about a decade. So…it may very well be the meat, or it may be that it’s been creeping up for a few years. Either way, the numbers right now show that I’m not in balance.
(And yes, how meaningful or meaningless cholesterol is is totally up for debate right now, and I’ve read studies on both sides and let’s just say that I’m confused. And that my dad died of a heart attack at fifty with low cholesterol and my mom is doing just fine with high cholesterol, but still…)
Still around? You wonderful person. Here. Have another picture before we dive into my plan to get back into balance.
This duck was insanely beautiful from the front but it kept turning its head the moment I’d snap its photo. Still, I love the way it looks like it’s glowing here.
Okay, so back to my clogged up old bod. Bloodwork aside, the way I was feeling after that heavy meal on Sunday (and the eating that came before it in the past few weeks) tells me everything I need to know about how my choices are working out. If you ask me how my diet is, my first instinct is to say it’s great. I eat lots of fresh vegetables, eat grass-fed beef, pastured pork and eggs and dairy. And that’s true. But there are also the exceptions. Always the exceptions… Like the past three weeks when the kids were both sick and Billy and I were both sleep deprived and stressed and I was up super late every night working on a freelance job and too tired from that and from taking care of two sick kids to cook several nights each week and so there was pizza for dinner twice, and Burgerville for dinner twice (it may be local, sustainable, and not factory farmed, but it’s still fast food). And then there was the day I was feeling sorry for myself (just one day, Cari?) because I was tired and rundown from staying up late proofreading a really bad novel that will soon be published by a major house and already has a movie deal and WHYTHISBOOKANDNOTMINE?!?! and so I ate a whole pint of Ben and Jerry’s cheesecake brownie by myself because THAT’LL SHOW THEM! (Yeah, won’t they feel so bad for rejecting my novel when I’m fat and dead from a heart attack?). Exceptions. Otherwise my diet is exemplary.
Clearly the exceptions need to be managed. I do my best when I hold myself accountable, when I keep a food log so I can see exactly what I’m eating rather than kid myself about how good my diet is when really I’ve had ice cream twice in one week, steak for dinner and the leftovers for lunch the next day, followed by pizza with bacon and chicken and fucking cream sauce on Friday.
I’m only ten pounds over my fighting weight right now, but my body fat percentage (we’ve got one of those scales that measures that) is in the obese range. I didn’t exercise enough during my pregnancy with Ladybug, then couldn’t really exercise leading up to my surgery in December. I think the cholesterol numbers may have more to do with the fact that I’m totally unfit than anything else. That’s got me alarmed. With my family history, I need to take good care of the Big Machine, as Lizbon calls it. I started working out regularly again in mid-January and am determined to keep that going. How does a mom of two very young kids work out regularly? 30-Day Shred. I’m not a big exercise dvd fan, but this one is, honestly and truly, a lot of fun. And no matter how badly the baby is sleeping, or how tight my work deadline is, I can always find time for a twenty-minute workout. But that doesn’t mean I always do. I started out strong, doing it five nights a week, but in the same weeks that I found myself eating pizza with bacon and cream sauce and going out for fast food, I let too many workouts slip by too. Funny how those things go together, hunh?
So here’s the plan:
I will work out five nights a week. I’m saying it here so I can’t squirrel out of it. Feel free to bug me about it and hold me accountable. I think this is the most important part of the plan.
I’ve started keeping a food log again. I’m not limiting calories at all, because I’m breastfeeding, and because I don’t really need to lose weight. I’ll be using the log to see that I’m consistently making good food choices. I’m basing my choices on an anti-inflammation diet, because it just makes good sense to me, especially with my family history of heart disease and strokes. I use Fitday for logging, and for tracking my exercise, because it’s free.
I’ll limit red meat to once a week, and make sure it’s only the good grass-fed stuff we’ve got in the chest freezer. No more Burgerville, alas. (It’s probably the fries and shake that really got me, but I don’t need the bun or the mayo-based sauce either, do I?)
I don’t think meat is all of the problem here. I think it’s that I added meat to my diet without cutting back on the other dietary fat I was already taking in–namely dairy. I don’t do well on dairy. I know that. I feel so much better without it. But I LOVE dairy. I wasn’t at all surprised to learn that cheese naturally contains an opiate-like chemical. I’m going to cut out cheese and milk; watch how much butter I cook with, though not eliminate it; and limit ice cream (oh, how I love ice cream!) to a special treat only once a month. No more pizza. I don’t do well with the cheese or the dough.
Yeah…about that dough. I know I get bloated and cranky when I eat too much wheat. It’s time I actually do something about that. No, I’m not going gluten-free. I am going to seriously limit how much flour I eat, though. So, limiting bread, pasta, baked goods. (Now I’m starting to panic. Limiting baked goods?! Oh god…)
I’ve been drinking a whole pot of decaf coffee a day because it’s decaf so “I can.” No, I can’t. That’s a hell of a lot of acid, plus I add whole milk to each cup. I’ll treat myself to a decaf Americano from time to time when I’m out and about, but at home I’m switching over to decaf green tea.
At least two kinds of vegetables on the table for every dinner. Vegetables with every lunch. An easy one, that we’re mostly doing already. To that I’m going to add one vegetable juice with ginger each day.
Sardines or herring three times a week. Mmm….herring and sardines…
I bought fish oil capsules months ago. Now I’m actually taking them.
Um…is that it? I think that’s it. That’s enough.
Have you had cholesterol issues? How are you dealing with them? I’m a bit spooked by those numbers and am open to advice.
Soluble fiber and “healthy fats” are supposed to be the way to go… that means oatmeal, beans, pears, apples, and cooking with olive or canola oil (canola, so I hear, is even better for you than olive oil and a heck of a lot cheaper). Good luck with the exercise–unfortunately my husband can run 5K three times a week and still have high cholesterol if he isn’t eating right.
I totally get why you are making those decisions. I don’t know if I could. I’m nursing and use that as my excuse to eat anything but I really only have a few more months before he’s not nursing enough to make a difference on my weight. Oh self control, I need some!
Awesome! Not about the cholesterol, obviously, but that you’re taking steps to get healthy and fit again. I find that keeping the food log helps me immensely. It’s amazing how easy it gets to limit yourself to one grain a day when you’re looking at it on paper. Recording how you feel each day is a good idea too, for tracking possible food triggers. Good luck with it!
High cholesterol runs in my family but my diet is very much better than my father’s (his cholesterol is high) and mine has always been pretty good. Until recently (past few years) – it freakin’ skyrocketed, along with my blood sugar. I’m now working with a naturopath – between diet, the elimination or reduction of certain foods that I don’t process well and some supplements, both blood sugar and cholesterol are back within normal limits. I think what you’re doing makes total sense to me – try it for a while. Then, if your readings aren’t what you want them to be after a few months, I’d recommend finding a good naturopath – one who’s willing to work with your conventional doctor. Mine has done me a world of good. Good luck! 🙂
you go! I’m easing into the clean eating myself-Wendy’s results (wendyknits) seem pretty awesome and convincing. I take a statin for my high cholesterol, and am trying to be more active-but I am too good at making excuses, too!
Good luck with the new eating plan!!
Um, I might be off base here. But I am pretty sure when you are breastfeeding your cholesterol is higher. Not that I am trying to deter you from what your body might be telling you to do anyway, just don’t want you to feel bad about those numbers. 🙂
I’m home with two little kids and am having a horrible time prioritizing working out. I’m cheering you on from the blogosphere. Show me how it’s done!
…I totally put the wrong website in as my link. It gave me some crazy warning when I clicked on it. Sorry!!
I know a few people who tried adding red yeast rice supplements to their diet to lower cholesterol, with positive results. Good luck on your new plan, it sounds very healthy!
I always use half olive oil when cooking with butter (obviously not for baking) and the amount of LDL in butter is replaced partly with HDL in olive oil. I eat a ton of olive oil. It’s excellent for you.
Are you eating fruit? Veggies are great, but you need fruit in there too.
I also try to limit my gluten. I’ve been tested for celiac (both the blood panel and the biopsy) and I know I don’t have it, but I feel better on a low-gluten diet. Brown rice is gluten free and nutritious. We eat a lot of it. I am sure you do too.
Dairy is my downfall. I can do without sweets and wheat, but I cannot do without butter and cheese. I don’t eat meat, except for a little organic, free range chicken breast. So I don’t worry too much. But I drink skim milk in my coffee and have skim with cereal. I don’t need the extra fat and calories. And that way I can eat a little cheese or butter and not worry too much.
Hmmm. My hubby just found out that his cholesterol is a bit high, so we’re looking into what we need to do to fix that, although we have a really clean diet (other than those treats!). I’m curious to hear how it works out for you. We have a 10 month old as well & I didn’t do any exercise at all until I finally kicked myself in the butt in mid-January. Now I’m going to an hour long spin class 3 times a week (my husband is home at the time I go so that he can watch the kids) & it feels amazing. My husband also started cross country skiing 3 times a week to get his exercise in. I feel like it has to be a priority for both partners to support each other in their exercise goals in order for it to work. My boy is still nursing a ton & I plan to nurse him for a long time yet & I, like you, don’t need to lose weight. But that serious cardio makes me feel so much better & going to a class motivates me to work way harder than just trying to exercise at home.
Good luck!
I think we generally only eat red meat about once a week – mostly chicken or fish around here. Pork loin, too.
I save bacon for when I’m on vacation, and I invariably gorge myself on it and regret it at two in the morning.
I think its great that you have decided to do this. Oddly enough I have fantastic cholesterol but have horrible High Blood Pressure.
I have been thinking about giving up meat for awhile now I have gotten to the point I am just tired of it. I did it years ago & not really sure why I started eating meat again.
My cholesterol levels have always been great (thank you, good genes from my dad), but I started clean eating about 14 or 15 months ago and it has made an amazing difference in my overall health. No more allergies and winter sniffles, and my energy level and sense of well-being have sky-rocketed. I eat 99% preservative-free, no white flour, no sugar. Once in a blue moon I have red meat, but mostly fish and poultry.
My cholesterol was pretty high when I was a vegetarian. We do a meat share now but I won’t eat meat out; the biggest dietary change I’ve made in the last year was to switch to (nearly exclusively) whole grains and limit the cheese to every other day, and it’s come down to 167 total / 95 HDL. So I’m not concerned about my blood, but I have to say I notice it when I have white flour or a lot of sugar now. I feel all heavy and slow and stupid for a few days. Interestingly, I can have all the WW flour and other whole grains I want without getting that feeling. But it has DEFINITELY put a damper in the baked goods.
(And for what it’s worth, I find all the diet and food stuff fascinating.)
I can absolutely bug you about exercise. I’m skilled at this.
Lots of soluble fiber is very important too. For the record, I find all the food/diet/exercise stuff very interesting!
However I must tell you this… I had two fasting cholesterol tests, about a year apart (I think it was 11 months, actually). I think my diet was probably better leading up to the first one, as the second one was right after a really busy month at work, where I was traveling a lot and thus eating in restaurants all the time. The first cholesterol test: LDL = 182 HDL = 93 Total = 275. The second? LDL = “below the reporting range” HDL = 100 Total = 183. Both times my triglycerides were normal (101 the second test… I forget the level on the first).
Other than my diet nothing else was different. I run a lot and was running approximately the same amount of miles per week. Same amount of alcohol intake. Same diet aside from the restaurant food before the second test. Weight, BP, and glucose were the same. Weird, right? I sort of think that those tests are not all that accurate!
ALSO… not sure if you are on hormonal BC or not, but certain hormones found in some BC pills can affect cholesterol levels.
As you know I am not a big blog commenter, to say the least, but I feel compelled to join in this time.
I am thrilled at the changes you are about to make with your diet, and would even recommend to take them a few steps farther. Though it doesn’t have to be overnight. I am sending you via Amazon a book called “The China Study” by Colin Campbell that I highly recommend to read a.s.a.p. It explains scientifically some of the information I am about to mention.
When we were still neighbors I was a somewhat happy omnivore. I thought I was a rather healthy eater and always bought quality produce, meats and dairies at our dear Park Slope Food Coop. I said “somewhat” happy because I felt constantly exhausted and blotted.
I thought the exhausted part was due to my young two boys and didn’t take time to think much about the cause of the blotted part. Too exhausted to deal with it.
The year after you moved to Portland, Bob started having seizures that temporarily affected his brain (according to MRIs) and he was diagnosed with developmental delays (body, speech, eye motion, social interaction).
One of the many things I did to help him get better is change his/our diet.
It first started with the recommendation from his chiropractor-neurologist to eliminate all dairy and soy, limit sugars, and take cod liver oil and probiotics daily.
I then read many books on nutrition/healing and their overall recurring theme lead me to choose to have a vegan diet (with the exception of occasional fish) based on whole grains, vegetables, fruits, legumes and nuts/seeds.
I have been dairy-free for two years and vegan for one. I feel so good! My energy is way up and I also lost 15 lbs. I am definitely not starving myself. I’ve always been a good eater and still am. The food choices are what makes the difference.
Please call me if you’d like more info. I would love to share my experience with you.
Enjoy the book and the juicing! Juicing is so delicious and healthy. It can’t be emphasized enough.
It sounds to me like you are doing an excellent job of listening to your body. Good for you for starting to make choices based on what it’s telling you! And they sound like good choices. My two cents (since you asked): Cholesterol is definitely something to be aware of. But be careful that you aren’t acting out of fear, and limiting yourself too severely (which always backfires, in my experience). That adds stress, which, as you know, is also bad. What brings you nourishment that doesn’t involve food? (Playing with you kids, spending time with friends, writing for you, reading, going for a walk?) If the ice cream and muffins keep calling your name, see if one of these things can give you the pleasure they seem to, without the side order of guilt (which equals stress).
Thanks for the pictures! But thanks, too, for sharing your struggles. It inspires me to make changes, too.
I haven’t read the other comments, so others may have touched on what I wanted to tell you.
My numbers were similar to yours a few years ago. My blood was tested a day or two after I had a huge Mexican dinner, complete with lots of cheese. Upon receiving the results, I immediately started taking the fish oil capsules (my doc’s recommendation), eating oatmeal daily and increased my daily walks.
The next year my numbers were all in the normal range—but I had also watched what I ate 7-10 days before the test. I’m a firm believer that your diet immediately prior to the test may alter your numbers and may not be a true indicator of your cholesterol- especially if you had a binge meal. I spoke to several physicians about my theory and they agreed that it could be possible. Just something for you to keep in mind before your next test.
Bottom line though, I really love the oatmeal daily & think it makes a big difference. Good luck!
My mother is wary of conventional wheat and flour and tends to eat spelt bread if she can. We are in the UK and she can get spelt bread, flour and baked goods pretty easily. Also Redbush, or Rooibos, tea is a really nice tea/coffee alternative. It’s naturally caffeine free and has antioxidants. Anyway, go easy on yourself- you don’t want to go too far the other way and end up with a fibre overload!
Thinking about the dairy issue… Have you tried switching to goat milk? I recently tried a hypoallergenic diet that eliminated dairy (cow) but was still able to eat goat milk. That saved me! I love cheese! Goat ricotta is so easy to make… and I’d use the whey in baking.