How To Improve Your Cholesterol

What You Need To Do To Improve Your Cholesterol

Like hypertension, gout, gerd, cancer, etc. many people are so confused as to how to eat to reverse/improve these health conditions. Cholesterol is another one that we tend to get all wrong…….

We’re told to limit our consumption of butter, lard, red meat and eggs, or worse, to go on statins to reduce our blood cholesterol levels, but yet, our ancestors seem to have thrived on those foods without the predicted heart problems.

Actually the pharmacology industry did a really good job of scaring us to death about high cholesterol and dietary cholesterol intake.

Here’s The Skinny On Cholesterol & What to eat to improve it…….

There’s cholesterol all over your body, it’s an essential constituent of all the cells of your body and also metabolizes all the sex hormones and fat soluble vitamins like vitamin A, D, E and K. Without it, you’d be dead in no time.

Also note that if you consume more cholesterol in your diet, your body will DOWN regulate its own production to match its needs so this way you don’t get too much of it.

The opposite happens when you reduce your consumption or take drugs to reduce it, your body UP-regulates the production and tries to make more for what’s missing.

HDL and LDL cholesterol…

HDL for which everybody recognizes as the “good cholesterol” is in fact a transporter that takes excess cholesterol in the blood and brings it back to the liver. On this point, conventional wisdom and the Paleo principles don’t differ, high HDL is a GOOD thing and the more the better.

LDL is what is known as the “bad cholesterol”. LDL, like HDL, is NOT cholesterol, but a transporter of cholesterol, one that takes cholesterol in your liver and transport it through the bloodstream to where it’s needed.

High cholesterol is a symptom, NOT a cause…..

Elevated serum levels of cholesterol is a symptom of an underlining problem in your body, not the cause of the problem. Cholesterol is NOT the bad guy, but it’s there when bad things are happening.

The actual underlining problem is oftentimes INFLAMMATION at the artery level. Cholesterol is then sent to the artery to help and heal the inflammation. If it is successful at it, everything is going to be fine and return to normal.

Otherwise, when the inflammation doesn’t subsides, more cholesterol is sent and starts to accumulate around the artery as a band aid. Then, plaque starts to form and you’re in for future problems…..

Understand, then, that cholesterol is sent to treat a problem, not to cause it. Again The real cause of the problem is inflammation at the artery level.

This inflammation is caused by chronically high levels of insulin, which is caused by excess carbohydrate (pasta, bread, desserts, chips, etc.) consumption. Trans fats and vegetable oils also cause inflammation.

We only really see LDL’s negative consequences when it becomes oxidized by free radicals. A diet high in antioxidants (vegetables and fruits) and low in carbohydrates will reduce factors of oxidation in the body.

Aim for high HDL and low triglycerides…

Triglycerides are fatty acids that are circulating in the bloodstreams. High levels is a bad thing. Again, high triglycerides are caused mainly by chronically high carbohydrate intake from grains (rice, oats, corn, wheat, barley etc) and legumes (beans, peanuts etc)

To reach a higher level of HDL, be sure to reduce your sources of omega-6 fats, mainly from vegetable oils, but also from an excess of nuts. Taking a good quality OMEGA 3 fish oil DAILY is a good idea.

Saturated fats will also raise the good HDL, so LOTS of it is a good thing. Think coconut oil, lard, butter, beef tallow, …

I hope this helped you reduce your fear about cholesterol intake and why it’s actually a GOOD idea to eat foods high in cholesterol. I also hope that you’re now better informed for preventing strokes and atherosclerosis.

So now go ahead and cut the sugars, cut the grains and eat the fat, the meat and the egg yolks. In fact, egg yolks are a nutrition powerhouse and it’s egg whites that we should worry about because of some anti-nutrients and protein inhibitors. This is the absolute opposite to popular belief, not surprisingly!

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Fat Loss Tip #7 – Start IMMEDIATELY


(Typical conversation with SELF) I’m just starting another freakin diet today. So..I’m serious this time.. No…REEEEALLY I AM!

Okay Okay…it’s just another go at the life long battle of misery. I go through stages where I pretty much QUIT and end up GAINING WEIGHT! But I’m SOOO serious this time. I’m starting MONDAY! 🙂

DOES THIS SOUND FAMILIAR? Yes we’ve all used the Monday excuse.

We act as if there’s a law that says all diets must start on a Monday?  Well..I’ve started diets on about 731 Mondays already.  So Mondays are out for me.  I kicked the“I’ll start my diet Monday” habit to the curb a longggggg time ago when I realized that CHANGE is based on your maturity level.

Immature eating habits is what got most of us in the state of obesity that we are fighting with right now.  And immaturity….lack of motivation/discipline is what makes you keep putting it off until tomorrow

Even if you’ve spent the day eating junk and fast food, there’s no rule that says you need to wait.  So WHAT you screwed up your diet, we’ve all done that.  Now what? Get back in the race….Stick with the plan….. Switch back into fat burning mode NOW….fight to the very end and DON’T YOU DARE GIVE UP!

Kick the habit…… Newsflash, real change doesn’t start Monday, it starts NOW

Fat Loss Tip #11 – How To Stay Focused / Motivated

How To Stay Focused / Motivated on the Weight Loss Road to Success

Somebody asked me to give them tips on things I do to stay focused & motivated. Read on, this was my biggest tip I gave her that might help you too….

I remember a time in my life where my closet was like a department store. I shopped ALL THE TIME, had a ton of clothes and a wide variety of sizes in my closet. Some to big, some to little but at some point of the year they all fit depending on the season. LOL

Before Paleo my weight fluctuated so much from Summer sizes 16/18 to Winter sizes 20/22 and no that’s not because I would wear layers or sweaters…… 🙂

Funny but it never dawned on me that in order to continue to move forward, I needed to stop expecting to be able to reach back or buy new clothes that where my old familiar winter sizes…….

It never dawned on me that reaching back for my familiar winter clothes and expecting them to fit meant that I would have to GAIN my winter weight back. Talk about being in a comma……..

Once I went Paleo and became committed to it the weight started falling off but I still kept the (fat) clothes in the closet just in case I needed them. (Sometimes its hard to come out of a comma)

I recall one day standing in the closet telling a friend “I have absolutely NOTHING TO WEAR” everything was to big. Even my to little stuff was to big……

I was forced to bag it all up and shop for my current size. (One eye open…. Still not completely out of the comma)

I ended up with 10 bags of clothes in my living room that where too big and a huge EMPTY closet with a couple a pair of leggings and tops to mix/match to hold me over to the next shopping trip.

I decide to challenge myself and be a blessing to someone else. I gave all 10 bags of clothes away (my crutch) and kept an empty bag in my closet for storing potential clothes that would soon be to big.

I turned my expectations from moving/thinking backwards to moving forward. (Finally delivered from the comatose state I was in)

So my point today is you can’t expect to get to the top of the mountain if you keep allowing yourself to have a set back.

Position yourself where you have no choice but to move forward. Right now at this very moment I challenge you to open your closet and take out ALL of your clothes that are too big. Yes ALL of them……yep the cute stuff too and put them in a bag.

Now what you do with that bag is up to you just REMOVE it from your house. If you cleaned out your pantry to eat Paleo then you merely set yourself up for potential weight loss……

Take the next step by setting your expectations on HIGH and clean out your closet and stop shopping for the old familiar or your current sizes. As a matter of fact don’t buy another piece of clothing until you loose 15-20lbs…

When you continue to repeat old patterns you only set yourself up for failure…….

Eating right & exercising to loose weight is just a small piece of the puzzle.
You must realize that this is a BEHAVIORAL challenge and you are trying to correct a lifetime of dysfunctional patterns and bad food choices……….

So Stay Focused, Position Yourself for a Blessing & Believe That You Can Do It. SEE YOU AT THE TOP!

Fat Loss Tip #5 – Learn Something New

Sometimes weight loss can stop or slow down if your body isn’t shaken up enough. Sometimes we exercise using the same routine and same intensity and some of us don’t exercise at all.

Well that may have worked for you initially with great weight loss results but if you don’t change your routine or increase your intensity then your weight loss efforts will slow down or STOP.

This is the time where you have to get out of your comfort zone and learn something new. Try out a sport/exercise you’ve never done before. Sign up for FREE TRIAL MEMBERSHIPS at a local kickboxing gym or Crossfit gym.

Some gyms like Lifetime Gym in Collerville offer rock climbing. And if you’ve NEVER tried Zumba or line dancing those are both great workouts.

It’ll help you to stay active while having fun. And committing to lessons or meeting up with friends makes you less likely to bail out on your workout than if your just training alone.

If you want to try kickboxing for Free checkout Memphis Judo and Jujitsu http://www.memphisbjj.com/

If you would like to try Crossfit at my gym they give away a FREE 2 Week pass for their beginners fundamentals class.

Click the link below to sign up for your trail membership http://www.factionsc.com/what-we-offer/fundamentals

Read this if you believe fruit is healthy and you can consume unlimited amounts:


Many people who eat large amounts of fruit are not convinced that fruit can be dangerous. However many fruits have a large amount of fructose that can worsen insulin resistance if you consume too much of it.

It is also important to realize that 80 percent of Americans have diseases resulting from insulin resistance which are:
• Insulin resistance and obesity
• Elevated blood pressure
• Elevated triglycerides and elevated LDL
• Cardiovascular disease, liver disease, cancer, arthritis and even gout

If you have one of these conditions Fructose is a major contributor.

You would be wise to limit your total grams of daily fructose to 15 grams per day until you resolve the insulin resistance.  If you are still unconvinced you can measure your blood uric acid level and it will typically be greater than 5.5 if you are eating too much fructose.

Uric acid drives up your BP and new research has shown that uric acid is a far more accurate predictor of heart disease than your total cholesterol level and the more it is higher than 5.5 it is, the greater your risk.

If your uric acid levels are chronically elevated, you have an increased risk for hypertension, kidney disease, metabolic syndrome and diabetes. If your uric acid is between 3 and 5 than you do not need to be concerned about your current fructose intake, as you likely have a metabolism that can adjust for it and not cause you harm.

Fresh fruit is nearly always preferred to fruit juices as the processing destroys many of the nutrients in the fruit and many commercial fruit juices are also highly adulterated or deceptively labeled.

Additionally it is important to understand that most commercial fruit juices should be avoided as fruit juice typically has large amounts of methanol, which is wood alcohol, and a metabolic poison.  Often the methanol is bound to pectin and when you consume fresh fruits the methanol passes through your body and causes you no harm.

However, after the fruit is processed into juice and put into containers, the methanol gradually dissociates from the pectin and dissolves in the juice. The longer the fruit juice is in the container, or the more heat it is exposed to, the more methanol that is released into the juice

8 Fats You Should Be Eating For Weight Loss

Sometimes we hear the secret to success BUT we still don’t incorporate it into our own personal plan just to see if it really works….

I know I’ve said this several times but I find myself repeating this often only because I notice that many people are not in the habit of eating FAT to loose Fat.

Then later after trying paleo I hear, “Paleo didn’t work” due to x y z blah blah blah…… And after listening to ALL of your x,y & z issues I find out you DID NOT really follow the instructions for Paleo for weight loss.

You may even back up your claim with evidence from your food journal but then you realize the one thing you forgot to do was eat enough fat & take fat supplements (omega 3 & Vit D) to conti to push out unwanted body fat.

Then you state “but Tish I HATE avocado!” and I don’t think I will like coconut oil…..I cook with olive oil, and I take a couple of omega 3 pills most days…….

What everyone must realize is that true some people may not need to eat exactly like me to experience the results that I have.

While others of you may need to be even more STRICT. The best thing for you to do is TEST to see how you respond to various foods and adjust accordingly.

We are all different and require varying levels of fat, protein and carbohydrate for our specific metabolic needs.

If you are like me and are metabolic deranged it may be necessary to cut your carbohydrate intake down to the bare minimum, and make sure you eat enough protein not to much and not to little.

One of the MAJOR keys to my success with Low-carb Paleo has been a very deliberate increase in fat consumption. I haven’t been afraid to eat fat on my low carb diet.

In the absence of carbs it is the body’s fuel source. But pushing fat levels even higher while restricting carbohydrate and protein has made all the difference in the world.

Here are 8 high-fat foods you should be eating to be successful at weight/fat loss.

1) Avocados – 82.5% fat
2) Butter – 100% fat I prefer grassfed by kerrygold
3) Whole eggs – 61% fat
4) Coconut oil – 100% fat
5) Bacon – 69.5% fat
6) Coconut – 88% fat
7) Dark Chocolate – 65% fat
8) Fish Oil omega 3 – 100% fat

Special note on fish oil: if you are eating more junk foods than Paleo foods it more important for you to take the fish oil supplements than the person that’s eating a good Paleo diet.

Why? Because non Paleo foods have a ton of omega 6 in them so you have to get those healthier omega 3 oils in to balance the junk out.

PALEO GUIDE TO Eating for autoimmunity……R.W.

If you are on the Paleo diet and suffering from an autoimmunity disorder follow these easy steps to get a significant improvement in your health….

 

1) Have you stopped eating eggs, grains, legumes, dairy, nightshades, nuts, and seeds? Yes or No

 

If no, eat that way for 30 days and report back…

 

2) If yes, are you peeling your veggies? Y or N

 

If no, eat that way for 30 days and report back…

 

3) If yes, are your Vitamin D levels between 60-70 ng/DL?    Y, N, or I Don’t Know

 

If you don’t know, Time to get tested! Ask your doctor or order a test online.

 

If no, then supplement with Carlson’s fish oil or Vit D drops, and start getting 15 minutes of sun exposure daily. Report back in 4 weeks

 

4) If yes, then are you sleeping 8-10 hours in a pitch black room? Y or N

 

If no, Get some blackout curtains and go to bed earlier. Try this for 30 days and report back.

 

If yes, then are you taking a probiotic supplement? Y or N

 

If no, Try supplementing with a probiotic like New Chapter or with fermented foods like sauerkraut, kimchi, etc. Report back in 30 days.

 

5)If yes, Are you cooking food thoroughly? Y or N

 

If no, Eat that way for 30 days and report back…..

 

6)If yes, Are you taking digestive aides? Y or N

 

If no, Try supplementing with Now Foods Super Enzymes (capsules) or with HCl.