Clean Eat Education: Cholesterol - What's Really Behind Those Numbers

You hear the ads left and right - "Lower Your Cholesterol," "Part of a Heart Healthy Diet." But what does that really mean? Is everyone at risk of having high cholesterol and should I avoid certain food groups all together?  Not entirely!

There are 3 types of cholesterol in the body:

1. LDL - This is the lower density cholesterol and is also known as "BAD" cholesterol. 
2. HDL - This cholesterol is higher density and is the "GOOD" cholesterol.
3. Triglycerides - This cholesterol, in a simple sense, is just your body's fat storage.  

You can remember which one you want, the HDL, by simply remembering that your goal is to make your body more lean, more dense with muscle. Therefore, the higher muscle density your body has the more toned you will look and faster your metabolism will be. Hence, you want a higher number on your HDL cholesterol.

What does Cholesterol do? Is it really that important?

The short answer - it controls A LOT and YES, it IS that important!

Cholesterol is responsible (partly or solely) for the following functions:

1. Essential in proper adrenal function including producing cortisol, corticosteroids, aldosterone and more. This is HUGE!! You will NEVER reach your goals if your adrenals do not function properly. 
2. Metabolism of fat soluble vitamins - A, D, E and K
3. Conversion of sunshine to Vitamin D
4. Aids in producing stomach bile - essential to the breakdown and metabolism of the food you eat
5. Involved in producing sex hormones - androgens and estrogens

How do I determine my cholesterol levels?

You will need a blood test to determine your cholesterol levels. This can be ordered fairly quickly and easily by your Primary Care Physician and is covered by most insurances at the time of your yearly physical.

Do you have high LDL and/or triglycerides?

We will talk soon about natural ways to lower your cholesterol.

Clean Eating Breakfast Ideas for Back to School

Yesterday we shared our clean lunch and snack ideas for back to school.  Today we are going to back up and share breakfast ideas!  Everyone knows that breakfast is the most important meal of the day.  The same is true for your kids!  Don't let them start the day off with processed, sugary treats.  We will share with you some of our favorite options for breakfast!

Most breakfast cereals are loaded with sugar.  Say no to the bagels, donuts, and cereals and try these breakfast ideas instead!

Short on time?  Here are two recipes that only require FOUR ingredients!  They are super easy and quick to make!

• Four Ingredient Pancakes
• Four Ingredient Protein Bars
   

Is your child the type that wants a sandwich for breakfast?  Try this Egg White Breakfast Sandwich!  Or make these Egg Quiche Muffins ahead of time so you can grab-and-go!

For the days when you have a little bit more time or just want to give them a special treat for breakfast, take a look at these:

• Guilt Free Cinnamon Rolls
• Protein-Packed Blueberry Muffins
• Cinnamon Swirl Protein Bread
• Clean Banana Bread

We always keep protein bars and protein powder "in stock" just in case we are having "one of those days". It sure beats driving through a drive-thru.

Don't forget to check out our post for clean lunch and snack ideas here.  Check out our breakfast recipe page for even more breakfast ideas!

Clean Eat Education :: Clean Snacks for Back to School

I know that summer is not technically over yet but down here in GA a lot of schools have already started back!  We are often asked about quick and clean snacks for school lunches. We have compiled our favorites for you based off of our own recommendations and speaking to other parents.  Our suggestion would be to prepare their lunches and snacks ahead of time just like you should be doing yours!  It is much easier if you have a "food prep" day so that everything is ready to go once the work/school week starts!

It might be more difficult to get your children to eat healthy the older they are but it is possible.  We know this because we get countless emails and messages from people who have changed the eating habits of their ENTIRE family!

For the main food option, ditch your typical deli meat sandwich and side of potato chips and pack your children a healthy, nutritious lunch for school!  Instead of the deli meat have your child take chicken (that you have already prepared during your food prep: salsa chicken, Italian chicken and Greek chicken are all good cold) or make a peanut butter and jelly sandwich but use real ingredients.  Try toasting Ezekiel bread (found in the freezer section of most grocery stores) and adding natural peanut butter (NO SUGAR) with real jelly (watch the portion sizes).

Here are a few examples of snacks or sides that can easily be packed into a lunchbox:

- Vegetables (celery, carrots, broccoli) with natural peanut butter (the only ingredients should be peanuts and sea salt) or    ranch dip (made with our Ranch Seasoning Mix & Greek yogurt)

• Plain greek yogurt with FRESH fruit - avoid the Greek yogurt that already has fruit
• Plain greek yogurt with pure vanilla extract & walnuts
• Fresh Fruit - avoid fruit cups
• Dried Fruit - no sugar added (these can be very hard to find...try Amazon)
• Baked Cheese Crackers - as a replacement for goldfish or cheez-its

Does your child insist on having dessert with lunch?  Try fresh fruit or dress it up using these recipes:

• Honey Glazed Bananas
• Cinnamon Vanilla Applesauce

Looking for a special treat to leave in their lunch occasionally?  Check out our desserts and treats page to make them healthy cookies such as the oatmeal cinnamon raisin cookies, cookie dough bites, or peanut butter balls! 

Does your child need a snack in between classes or after school?  Try these out:

• Four Ingredient Protein Bars

Looking for clean breakfast ideas for back to school?  Check out this post!