Wednesday, October 06, 2010
I'd thought I'd gotten back on track. I've been working out with a personal trainer twice a week, going to Zumba classes at least once a week, and trying to eat healthier. I ended up dumping the personal trainer because I really didn't feel like I was getting much out of it. After 10 sessions and 5 weeks, I was still weighing in the same as I had when I started. I still have this awful gut and I've started getting heartburn again.
Well, yesterday, I went to a wellness screening for my new insurance plan. I think this is the first time I've ever had my cholesterol and trigycerides checked...so I didn't know what to expect. My LDL (bad cholesterol) was 90...which is on the high side of ideal (max ideal is 100), but my HDL (good cholesterol) was only 38 (ideal is 60 and above) which put me in the "extreme risk" category. My triglycerides were 155, which puts me in the "moderate risk" category.
I started looking up articles on cholesterol and triglycerides and found alot about metabolic syndrome. Unfortunately, I am at risk for it because of my HDL, triglycerides and the dreaded "apple" shape I have...which puts me at a higher risk for diabetes. Since diabetes runs in my family, this is a real worry for me.
I had to take a good, hard look at my eating habits and realized how badly I've been doing. Yes, I've tracked my food most of the time and the calories, carbs, fat and protein haven't been too bad...but I added sodium and OMG! it was out the roof most days. I also noticed that I haven't been eating many fruits or vegetables...it's been mainly meat and bread.
So yesterday, I made a pact with myself to eat healthier...to really watch what I eat. Here are some of the things I'm going to work on:
- Eat at least one fruit or vegetable with every meal...including snacks.
- Eat slower.
- Limit eating out to twice a week....one lunch and one dinner.
- Avoid processed pre-made meals. They are loaded with sodium.
- Drink at least 8 glasses of water a day. One bottle in the morning, one at lunch, one in the afternoon, and one in the evening.
- Avoid sugar and salt.
As long as I keep up my workouts...doing Zumba classes at least once a week, and working out on my own at least twice a week...things should start getting better. Last night, I skipped dinner because I'd eaten like a pig for lunch since I had to fast before the wellness check, and drank two tall glasses of apple cider. First, because it's fall and I love drinking it when the weather turns cool...and also because I read that apple juice is a good detoxer. I'm already feeling some of the effects....my innards were churning like crazy last night and they're still letting me know that there's a ton of garbage in there that needs to go.