Triglycerides and Thanksgiving: The Meaning?

Chances are, if you have gotten a physical in the last few years, you have gotten your blood work done. This includes the usual cholesterol, both the good and bad, glucose levels, kidney function levels, and other things like hemoglobin and hematocrit. Check, check, check, but wait...what about Triglycerides? What does it mean if this is elevated and how does it relate to heart disease and diabetes? How does it relate to lifestyle?

Triglycerides are the form in which fat is stored in the body’s fat cells. Normal levels are 149 mg/dL or under, 150-199 mg/dL is borderline high, 200-499 mg/dL is high and 500 mg/dL is very high. When you consume excess sugar, it is stored in the liver as glycogen, which is like a deposit that can be used for extra energy in times of need, like between meals and during exercise. If you overeat on sugars, simple carbs or alcohol, excess glucose gets converted into fatty acids, a.k.a. triglycerides. These enter the bloodstream and can get stored in the body tissues (picture the muffin top/beer belly). This abdominal fat is a risk factor for heart disease and diabetes! Uh oh!

Ways To Lower Triglycerides

Lifestyle is a major factor is lowering your TG level.
Diet is extremely important! It is suggested to have a diet:

• low in refined carbohydrates (simple sugars), higher in complex carbohydrates
• low in saturated fat and higher in monounsaturated and poly-unsaturated fats
• including a moderate amount of vegetables, fruit, low-fat or non-fat dairy
• including lean protein (animal and/or vegetarian nuts, seeds, beans)
• limiting or eliminating alcohol (1 serving/day for women and 2 for men is the limit)

Food to include:

• good fats – olive oil, canola oil, oily fish, avocado, and nuts
• good carbs – found in vegetables, fruit, and whole grains (oatmeal, barley, brown rice, whole wheat pasta or bread)
• lean proteins – chicken, turkey, fish, nuts, beans, soy products, egg whites (the occasional yolk is OK though)
• low-fat or non-fat dairy – milk, cheese, yogurt (contain some carbs)
• spices like turmeric, oregano, garlic, cinnamon, paprika, pepper, etc.

And avoid:

• added sugars, sweets, candy, ice cream, syrups, sauces, honey, jams/jelly, sugary drinks, and things containing corn syrup, fructose, or other things ending in “-ose”
• simple carbs like white rice, pasta, bread and baked goods
• starchy vegetables like corn, peas and potatoes
• butter, margarine, high-fat foods like whipped cream, sour cream, heavy cream and coconut
• red meat, poultry skin, fried foods, processed foods including bacon, sausage, and ham

Other lifestyle changes you can make are to:

• exercise often
• lose weight if you are overweight
• don’t smoke
• consume little or no alcohol
• practice meditation or mindfulness practices
• try not to overstress, overplan or overwork yourself

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Thankfulness, Self-compassion, Self-love and Self-care, Too

Who is more important than you?  
If you want to say someone other than yourself, it may be time to think again! Just like they say when you board a plane regarding the life jackets and masks – first you need to secure yours, then you can secure those around you. So it is in your health. Be a good example for those around you, live life to the fullest, prevent injuries, medications, hospitalizations, be the best version of yourself you can be, and then you will take care of those who are so important to you.

In this time of Thanksgiving, it’s important to take the time to reflect and be thankful for what you have. Many are far worse off, and it’s easy to get caught up in what others have or appear to have...the grass is not always greener on the other side.

It’s also important to practice self-compassion, self-love and self-care. How do you do this? One way is to not be so hard on yourself, to know and embrace that we are all humans, and we are not perfect. Accept that things won’t always go your way, and that you will mess up at times. Then move on. Love who you are for what you are. We are all unique and special beings. You don’t need to compare yourself to those around you; focus on being your best self. If you don’t like something about yourself, try to improve it. Embrace what makes you special, your strengths, and what others appreciate about you. And lastly take care of you, for if you don’t why would you expect others to.

Listen to your body, eat well, exercise, sleep, learn and explore, use your imagination, be creative, be curious, give back to others and the universe when you can, and take time to have fun.

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Recipes

Cilantro and Lime Salmon

• 2 T oil
• 1 lime, juice and zest
• 2 T cilantro, coarsely chopped
• ½ jalapeno, coarsely chopped (optional)
• 1 clove garlic
• salt and pepper
• 2 pound salmon fillet

Puree the oil, lime juice and zest, cilantro, jalapeno, and garlic in a food processor until smooth. Place salmon on foil on a baking sheet, pat dry, season with salt and pepper, spread the mixture on, and bake at 400 F until just cooked, about 10-15 minutes.

Quinoa White Chicken Chili

• 1 lb chicken breast
• 1 T oil
• 1 onion
• 2 jalapeno peppers, diced (optional based on spice preference)
• 3 cloves garlic
• 1 t cumin
• 3 c chicken broth or stock
• 1 c salsa verde
• 1 (15 oz) can white beans
• ½ c quinoa rinsed
• ½ t oregano
• 1 T lime juice
• 2 T cilantro, chopped
• salt and pepper to taste

Heat the oil on medium heat, and add the onion and peppers, cook until tender about 5-7 minutes. Add the garlic and cumin and cook about 1 minute until fragrant. Add the broth, salsa verde, chicken, beans, quinoa and oregano, bring to a boil, reduce heat and simmer until chicken is cooked and quinoa is tender, about 10-15 minutes. Remove the chicken, shred or dice it, return to the soup and add the lime juice and cilantro, season with salt and pepper. May serve with avocado slices.

Quick Kale Salad

Place the following into a salad bowl:

• 4 c baby kale, chopped
• ½ c chickpeas, rinsed and drained
• ½ avocado, chopped
• 1 T fresh basil leaves

Dressing:

• ½ c minced red onion
• 1 minced clove of garlic
• salt, pepper
• red pepper flakes
• 2 T EVOO
• 1 T honey
• 2 T lemon juice in a bowl

Pour the dressing over the kale, mix and enjoy.

Roasted Butternut Squash with Kale and Almond Pecan Parmesan

• 2- 2 ½ pound butternut squash
• 2 cloves garlic
• 2 T finely chopped parsley
• ½ T EVOO
• ½ t sea salt
• 1 c de-stemmed and roughly cut chopped lacinato kale 
• “Cheese” Mix
• ½ c almonds
• ¼ c pecans
• 1 T nutritional yeast (or Parmesan)
• 1/8 t sea salt
• 1 t EVOO

Preheat oven to 400 F and lightly grease casserole dish with oil. Peel the squash, cut off the ends, then slice down the middle. Remove the seeds and stuff from the middle, then chop into 1 inch chunks and put into dish. Add garlic, parsley, oil and salt and stir. Cover and bake for about 45 minutes, until tender.

While cooking process the other ingredients until chunky, not pureed. When the squash is done, reduce heat to 350 F, stir in the kale and “cheese” mix, and bake another 5-8 minutes, until nuts are lightly toasted. Watch closely so they don’t burn! Remove and serve.

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Did you enjoy this article?

If so please forward on to a friend. Would you or someone you know want to start coaching their way towards better health and wellness? The first month is free. 

Get in Touch

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carenalowenthal@gmail.com

Acorns, Apples and Acid Reflux

Living in “The Arbors” my first sign of fall approaching is listening to the falling acorns crackle to the ground while walking my dog. This happens before the leaves start to change colors and reminds me about the cycle of life, the cycle of seasons, and the start of new things. It’s also a great time for self-reflection...

Did we accomplish what we set out to last year? What do we want to work on this year? What small steps will we make towards being who we want to be?

As kids and teachers are getting back into the swing of classrooms and homework, change is in the air. What are you looking forward to? Have you thought about how your routine may change as the days get shorter and cooler? Are you able to go for a walk at lunch, plan a hike for the weekend, or bike ride around the park? Are you getting up earlier to get the kids to school and find yourself with extra time after drop off...or perhaps not as much time as the lazy days of summer?

Many people I’ve spoken to are waking up earlier to get their kids to the bus or school, and some are going back to work after a vacation or summer off. Those who have gotten used to afternoon walks and outdoor tennis games may need to bring their activities inside and schedule them at different times.  

Jump start your MOJO after a summer slack off by:

• Signing up for a class, getting back to an old stand-by or trying something new and exciting (yoga, cycling, aerobics, etc.)
• Working out with a buddy, neighbor, or family members (pets count!)
• Using a wellness/lifestyle coach, physical trainer or other qualified professional to help hold you accountable
• Planning a winter trip – skiing, snowboarding, yoga retreat or somewhere warm where you can get outside

Apples – Ok it’s that time of year again to get picking. If you have little kids, it’s best to go early in the season so the apples are low enough to pick. It’s a favorite annual activity for my family, one which I’m looking forward to doing this weekend. We usually make apple pie and baked apples, but I’d like to share some new recipe ideas:

Apple Cookies

• 1 large apple
• ¼ cup creamy natural peanut butter
• 2 tbsp semi-sweet chocolate chips
• 2 tbsp granola

Core then slice the apple sideways so you have circles of apple slices about ¼ inch thick. Top with the peanut butter, chocolate chips and granola. Topping options are endless: use Greek yogurt instead of peanut butter, raisins instead of chocolate chips, coconut instead of granola… enjoy!

Honey Crisp Apple Salad with Apple Cider Spice Vinaigrette

• 2 heads frisee, chopped into bite-size pieces
• 4 cups wild arugula
• 1 cup candied walnuts
• 2 large Honey Crisp apples, sliced into thin matchsticks
• Cider vinaigrette (recipe below)

In a large bowl combine the frisee, arugula, walnuts and about half of the apples. Drizzle lightly with vinaigrette and mix, then top with remaining apple sticks and extra candied walnuts.

Apple Cider Vinaigrette

• ¼ cup apple cider vinegar
• 2 ½ tbsp honey
• 2 tbsp chopped walnuts
• ¼ tsp cinnamon
• Pinch of sea salt, pepper, cumin and curry
• ¼ c canola oil

Add the ingredients, except the oil, into a food processor until well combined, then slowly drizzle the oil in while it is still running. Viola! (You may have some left over.)

Candied Walnuts  

• 1 cup walnut halves/pieces
• ¼ cup white or light brown sugar
• 1 tbsp unsalted butter 

Heat a medium non-stick skillet over medium heat, add the ingredients, stir frequently for about 5 minutes until nuts are coated. Transfer to a sheet of parchment paper, separate and let cool.

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The last "A" is about a topic that’s been coming up frequently with new clients; Acid Reflux, a.k.a. Gastroesophageal Reflux Disease (GERD). This is when the acid in the stomach flows back up into the food pipe. The symptoms include burning in the chest, like ice and fire, unsettled stomach, burping/regurgitating a little food/drinks (even water). The causes may be due to obesity, smoking, hiatal hernia, pregnancy, high salt intake, low intake of dietary fiber, low levels of physical activity, and certain medications.

What may help:

• Medicine, of course
• Milk or yogurt to coat the stomach (although some people may need to substitute a coconut or almond milk kind)
• Foods to avoid: caffeine, alcohol, spicy foods, acidic foods, tomatoes, citrus, chocolate, bubbly drinks (sodas and seltzer included)

Do probiotics help?
Probiotics have gotten a lot of press and for good reasons. They are shown to help restore the gut flora (good bacteria) and can help with the overgrowth of the harmful stuff (yeast, bad bacteria, parasites). Probiotics are found in foods such as cultured yogurt and kefir, pickled veggies like sauerkraut and kimchee, and can also be taken in pill form.

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"To change your life, you have to change your priorities."
-Anonymous

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Did you enjoy this article?
If so please forward on to a friend. Would you or someone you know want to start coaching their way towards better health and wellness? The first month is free.

Get in Touch

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carena@carenalowenthal.com

Drinks, Detoxes, Cleanses, and Things that Make You Smile

What’s with all the beverages to choose from these days – is it a diet drink, a meal replacement, an immunity booster, or a hoax?

Maybe I’m old fashioned, but I still enjoy a tall glass of ice water, an iced tea in the summer, a cup of coffee sans sugar every morning, and a cold beer or nice glass of wine when I go out for dinner. To me these are some of the basics of beverage selection. However, looking through the aisles of a supermarket, drug store, etc, you are bombarded with tons of beverage choices, from regular old sodas to high-end energy and “health” drinks, with prices in the double digits.

Coffee/tea shops are on every corner masquerading high-calorie, high-sugar drinks into our lives, many with drive-thru options in the suburbs. Often these drinks are consumed between meals, so the hundreds of calories don’t seem to count towards our daily requirements. But they should! Even vending machines sell beverages as much as, or more than their partner snack food items. Like you need a sugary drink to wash down your sugary snack!

And good luck finding a clean, working, water fountain these days. Luckily I have noticed an uptrend with bottled and purified water coolers that dispense “free” water. A health conscious and environmentally friendly option would be to stick with water at home or restaurants; carry a re-usable water bottle with you if you will be out for long periods of time; and to limit purchases of cans, cups and bottles.

How do you sort out what is good for you and what is just a waste of your money and a tax on your waistline?

Let’s start with my favorite ingredient to discuss (especially in regards to drinks) – sugar. We all know by now that too much sugar is not good for you. It can lead to weight gain, heart disease, diabetes, and many other ailments. Added sugar comes in many forms with names that include fructose, sucrose, corn syrup, HFCS, (just look for words that end with “ose” or “ase”).

And what about “diet” drinks?
Well you’ve probably heard about this too; they often contain artificial ingredients, which studies show may actually cause weight gain, lead to cancer, and decrease your sensitivity to sweets so you crave more sweets. Does eating a large meal consisting of fried foods, sweets and processed meats while drinking a “diet” soda actually cancel out the effects? Absolutely not! Save your calories for your foods and the occasional “treat” if you really enjoy it. Over time you may not be as interested in the taste or “habit” of having a drink. You may even have more energy and less of the highs and lows connected with quick sugar.

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Have you thought about doing a cleanse or detox?
I believe it could be good to give your insides a mini rest every so often. People often do either once a quarter, or twice a year, but for short periods of time, and in moderation. This could mean 3 days for some people or 1 day for others, 2 out of three meals for 5 days or a weekend detox routine. This does not mean starvation! The choices depend on your current health status, your goals, and your everyday activities. Benefits can include a quick weight loss (usually from water weight which returns), de-bloating, more energy, and a re-setting of your hunger cues and cravings.

Many cleanses or detoxes will include pure fruit and vegetables juices. Some include supplements, protein powders, and broth, consuming veggies like cucumbers and celery, and herbal tea; and will encourage drinking lots of water.  Many exclude caffeine, alcohol, added sugars, grains, gluten, dairy, and animal products.

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What type of drinks can be loaded with sugars and should be avoided or consumed in moderation:
Sodas, coffee drinks, milkshakes, mixed alcohol drinks like coladas, sangria, and margaritas, smoothies, slushy’s, energy drinks, sports drinks, iced tea, lemonade, punch, and even natural fruit juices.

Drinks without the sugars: water (see list below for infusion ideas), unsweetened iced tea, seltzer, coffee, tea.

Don’t forget all calories count. If you take in 700 calories in a coffee drink every afternoon, or 100 calories with your coffee every morning, then you’d have to burn that off or consume less food to prevent weight gain. If you drink a high-sugar drink, the sugar goes quickly into your bloodstream, which can cause a spike in your blood sugar, even if you do not have diabetes, and a strain on your pancreas to pump out extra insulin.

Just a quick note on snack bars... I love them for their convenience, but am concerned with how many ingredients that I can’t pronounce can be added. I usually choose a fruit/nut or a protein/fiber variety given the choice, but hands down, I feel more satisfied and healthier eating a natural snack or homemade snack (see below).

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What made you smile today?
I read an article last week by Jori Lichtman, and was intrigued by this concept. Instead of asking someone you run into, “How are you”, where we usually get the standard, “I’m Good” or “Busy”, try “What made you smile today?” I was saddened to try this out last weekend to 2 people; one said he was waiting till a party later that night, the other said nothing yet and it was around 3 pm on a beautiful sunny day.

Is it good that we are so busy? Wouldn't it be nicer to say we are full, our lives are full, and our hearts are full?  We pack so much into our days to prevent being bored, lonely, or stuck. We lose time for ourselves, our family, our homes, our hobbies. If we can all stop being so busy we can relax and enjoy what life has to offer and smile along the way. We can be thankful if we are not going to the hospital to visit a sick relative, working a second job just to put food on the table, or looking for new housing because we can’t make the rent this month. If we can define ourselves by who we are and what we are about, rather than what we do, we may make some deeper connections and improve our health and wellness.

My life is full. What made you smile today?

Carena Lowenthal

RECIPES

Fruit Infused Water
Try out these delicious combinations – just place a little bit of the fruit in a large container of water and let it infuse throughout the day.

• Orange
• Kiwi, Raspberry
• Mint, Blueberry
• Lime, Lemon
• Cucumber
• Strawberry- Basil

Blackberry Whiskey Lemonade

• 12 ounces fresh blackberries
• ½ cup sugar
• 7.5 ounces whiskey
• 7.5 ounces lemon juice
• 1 large rosemary spring
• Sparkling wine or seltzer as desired

Put the blackberries and sugar in a small saucepan over medium heat. Cook for 20-30 minutes, stirring occasionally, until blackberries have softened and you have a thick syrup. Strain through a mesh sieve to separate any seeds or lumps. Let the syrup cool before using to mix with the other ingredients in a large shaker with a handful of ice cubes (may need to do in 2 batches). Shake to combine and chill the drinks, pour over ice into 4-5 glasses and enjoy.


Almond Chocolate Chip Cookies

• 3 cups Bob’s Red Mill * Natural Almond Meal
• 1 teaspoon baking soda
• ½ tablespoon sea salt
• ¼ cup coconut oil
• ¼ cup maple syrup
• 1 whole egg
• 2 egg whites
• 1 teaspoon vanilla extract
• 1 cup dark chocolate chip (or substitute dried cranberries)
• ½ cup toasted sliced almonds
• ¼ cup dried coconut flakes (optional)

Preheat oven to 375 F. Line 2 baking sheets with parchment paper. Combine dry ingredients and set aside. Mix coconut oil and syrup until creamy but not fully incorporated, about 5 minutes. Add egg, whites, and extract and mix for 2 minutes. Slowly add the dry ingredients to the mixture and mix briefly. Add the chocolate chips, toasted almonds and coconut and mix until combined. Place rounded tablespoons onto the sheets and flatten slightly. Bake until set about 15 minutes.