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When
exercise is of sufficient volume, for example, an
adequate weekly frequency and duration, it can
significantly reduce triglycerides and stimulate several
metabolic enzyme systems in the muscles and liver to
convert some of the cholesterol to a more favorable
form, such as HDL-cholesterol. September being
Cholesterol Awareness Month, this week we focus on
Managing cholesterol with exercise. |
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Exercise is vital for weight control during menopause. Like it or not, our
bodies do slow down as we get older so we need to stay active. Exercise
increases our metabolism and helps to burn off stored fat. Also, it increases
the proportion of muscle to fat in our bodies which is good for our weight as
muscles need more calories than fat. Also, as your metabolism slows during this
time, you need about 200 to 400 fewer calories a day. This shouldn't be a
problem if you eat only when hungry and only enough to satisfy your hunger.
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A winning game plan
The more desire you have to improve some part of yourself, the more successful
you'll become.
After every basketball game, a high school basketball coach watches the
videotape and analyzes what the team did so he can reinforce the things the team
did well and suggest ways to improve the things they didn't do well. Just as the
coach reviews the team's performance after every game so he can suggest ways to
keep them in the win column, you should review your performance at work
and develop a winning game plan
First and foremost, you have to know what you're shooting for. Once you
have a goal, you must have the skills to be able to reach your goal. If
you don't have them, you have to acquire them. You must be able to
perform the skills to perfection. That means practice, practice,
practice. Last, but by far not least, you must have the burning
desire to reach your goal -- whatever that goal may be.
Learn more |
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"Undertake
something that is difficult; it will do you good. Unless
you try to do something beyond what you have already
mastered, you will never grow."
- Ronald E. Osborn |
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Easy Lentil Soup
Ingredients:
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1 cup green lentils
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36 oz. fat-free, reduced-sodium beef broth
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1 carrot, finely chopped
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1 garlic clove, minced
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1 medium onion, finely chopped
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1 tsp. dried thyme
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1 bay leaf
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1 leek, trimmed and chopped*
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2 cups chopped Swiss chard leaves*
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Canola oil spray
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1 Fuji apple, peeled and diced
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Salt and freshly ground black pepper, to taste
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3-4 large pretzels, broken into small pieces,
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for garnish (optional)
Direction:
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Place lentils, broth, carrot, garlic, onion, thyme and bay leaf in a medium
Dutch oven or large saucepan. Bring to a boil over medium-high heat, reduce
to a simmer and cook until lentils are tender, about 45 minutes.
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For a chunkier soup, add leek at this point. Simmer 20 minutes, then stir in
Swiss chard and simmer 20 minutes more.
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Meanwhile, spray a medium non-stick skillet with canola oil and heat oil on
medium-high heat. Add apple and sauté until golden on all sides, about 3 to
4 minutes.
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When lentils are tender, stir in apple and remove bay leaf. Season to taste
with salt and pepper. Serve as is for a soup with texture. For a creamy
soup, puree half in a blender and combine with remaining soup. Serve
garnished with crushed pretzels, if desired.
Nutritional Information:
Makes 4 servings. Per serving: 238 calories, 0 g. total fat, 42 g. carbohydrate,
15 g. protein, 10 g. dietary fiber, 747 mg. sodium.
Courtesy: A.I.C.R |
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Managing cholesterol with exercise
A sufficient weekly volume of exercise can lower both
total cholesterol and LDL-cholesterol and increase HDL-cholesterol
(the ''good'' cholesterol).
Exercise itself does not ''burn off'' cholesterol like
it can with fat tissue. However, when exercise is of
sufficient volume, for example, an adequate weekly
frequency and duration, it can significantly reduce
triglycerides and stimulate several metabolic enzyme
systems in the muscles and liver to convert some of the
cholesterol to a more favorable form, such as HDL-cholesterol.
Reducing triglycerides decreases triglyceride-rich
particles that are known to promote the growth of fatty
deposits on artery walls.
Exercise is of tremendous benefit when used in
combination with either of the two forms of therapy,
namely reduced intake of high-glycemic carbohydrates and
trans-fat foods. For those who maintain a frequent and
sufficient level of exercise, it is possible that their
physician will reduce their cholesterol-lowering
medication and in some cases stop it altogether.
Learn more about this article |
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