Tag: exercise

Foods to Avoid for Low-Cholesterol Low-Triglyceride Diet

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I. FOODS TO AVOID

For Low-Cholesterol

Low-Triglyceride Diet

NOTE: Consult your physician/doctor before attempting this diet.

  • MEAT/FISH:

Avoid Pork, bacon, sausage and other pork products. Fatty fowl [duck, goose]. Skin and fat of turkey and chicken. Processed meats, luncheon meats [salami, bologna] frankfurters and fast foods hamburgers. Organ meats [kidneys and liver], canned fish packed in oil. Shellfish [lobster, shrimp, crab, oysters] should be used sparingly.

  • EGGS:

Avoid egg yolks.

  • FRUITS:

Avoid coconuts.

  • BEANS:

Avoid commercially baked beans with sugar and/or pork fat.

  • BREADS/GRAINS:

Avoid any baked goods with shortening and/or sugar. Commercial mixes with dried eggs and whole milk. Avoid sweet rolls, doughnuts and breakfast pastries.

  • MILK PRODUCTS:

Avoid whole milk and whole milk packages goods, cream, ice cream, whole milk puddings, yogurts or cheeses, nondairy cream substitutes.

  • FATS/OILS:

Avoid Butter, saturated fats [olive, peanut and coconut oil], lard, solid margarine, commercial salad dressings, gravies, bacon drippings, cream sauces.

  • DESSERTS/SNACKS:

Avoid fried snacks foods like potato chips, chocolate, candies in general, jams, jellies, syrups, whole milk puddings, ice cream and milk sherbets. Hydrogenated peanut butter.

  • BEVERAGES:

Avoid sugared fruit juices and soft drinks, cocoa made with whole milk and or sugar. Alcohol.

II. FOODS TO USE

For Low-Cholesterol

Low-Triglyceride Diet

NOTE: Consult your physician/doctor before attempting this diet.

  • MEAT/FISH:

Choose lean meats [ chicken, turkey, veal]. One serving = 3 oz. of cooked meat.  Also, fresh or frozen fish and canned fish packed in water. Meat and fish should be broiled [pan Or oven] or baked on a rack.

  • EGGS:

Egg whites can be used.

  • VEGETABLES:

Most vegetables are not limited. One dark green [string Beans, escarole] or one deep yellow[squash] vegetables is recommended daily. Vegetables may be boiled, steamed, strained or braised.

  • FRUITS:

Eat three servings of fresh fruits per day – 1 serving = ½ cup. Be sure to have at least one citrus fruit daily (if you do not have any reflux issues). Frozen or canned fruit with no sugar or syrup added may be used.

  • NUTS:

Pecan, walnuts and peanuts may be used sparingly.

1 serving = 1 tablespoon.

  • BREAD/GRAINS:

One roll or one slice of whole-grain or enriched bread may be used or 3 soda crackers or 4 pieces of melba toast as a substitute. Spaghetti, rice or noodles [1/2 cup] Or ½ large ear of corn may be used as a bread substitute. In preparing these foods, do not use butter or shortening, soft margarine can be used. Also use egg and sugar substitutes.

  • CEREALS:

Use ½ Cup of hot cereal or ¾ cup of cold cereal per day.

Add sugar substitute if desired.

  • MILK PRODUCTS:

Can use skim milk or skim milk products such as low-fat cheeses [farmer’s uncreamed cottage, mozzarella] low fat yogurt or powdered skim milk.

  • FATS/OILS:

Soft margarine or polyunsaturated vegetable oils derived from safflower, soybean, sunflower, corn or sesame seeds.

  • DESSERTS/SNACKS:

Limit to 2 servings per day, substitute each serving for a bread/cereal serving: ice milk, water sherbet [1/4 cup], unflavored gelatin or gelatin flavored with sugar substitute [1/3 cup], pudding prepared with skim milk [1/2 cup], egg white souffles, unbuttered popcorn [1 ½ cup].

  • BEVERAGES:

Fresh fruit juices [limit 4 oz. servings per day], black coffee, plain or herbal teas, soft drinks with sugar substitutes, club soda – preferable salt free – cocoa made with skim milk or nonfat dried milk and water [sugar substitute added if desired], clear broth.

  • MISCELLANEOUS:

You may use the following freely: vinegar, spices, Herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce or flavoring essence.

III. Special Notes

  • Remember that even non-limited foods should be used in moderation.
  • While on cholesterol-lowering diet, be sure to avoid animal fats and marbled meats.
  • While on triglyceride-lowing diet, be sure to avoid sweets and to control amount of carbohydrate you eat [starchy foods such as flour, bread and potatoes].
  • Consult you physician if your have any questions.

I wish you all the best of luck in lowering your Cholesterol and Triglyceride. <Than you.>

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Changing Bike Seat to Help End Numbness

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bike_seat_5
White Seat Figure 1.

bike_seat_3
Biggest Cut Out, Second Seat Figure 2.

bike_seat_1
Figure 3.

bike_seat_2
Figure 4.

I am an avid road bike rider. I’ve been riding for years. I normally ride between twenty four miles to thirty two miles about two or three times a week.  I wanted to address an issue that may be affecting many bike riders in general. The issue causes numbness in the groin area. The seat you see below in Figure 1 is the original stock seat that was included with my road bike.

bike_seat_5
White Seat Figure 1.

This is the original stock seat that I bought with my TREK bike.  It is very comfortable, and the comfort of the seat allowed me to experience bike rides in excess for fifty miles. With that being said there are many discomforts a bike rider can experience if his or her road bike is not fitted for him or her correctly which brings me to the topic of this article. The issue I was experiencing for about five years when I went for my road bike rides is numbness to my groin area during the ride. It seems to be caused because of decrease pudendal artery blood flow. The shape of the white seat you see above in Figure 1 seemed to cause me to sit on this artery. So, it decreased penile blood flow. Essentially the saddle shape affects penile blood flow. The narrow saddle is associated with more of a reduction in penile blood flow. I thought there was no remedy for this. After doing some investigation,   I found that there might be a remedy. It may have to do with the seat design itself. I wanted to share my findings with you.  I went to the bike shop and purchased the following seat in Figure 2 as a solution to the issue.

bike_seat_3
Biggest Cut Out, Second Seat Figure 2.

As you may notice, compared to the white seat, this particular seat has a nice size cut out in the saddle area.  It seems that the theory behind this is that the rider will no longer sit on the pudendal artery due to the cut out in the saddle, and hence will not decreased the blood flow to the groin area. The other observation to notice with this seat is that this seat really doesn’t have a nose on it either. I’m happy to report that with this seat I did not experience any numbness. I think it’s because of two reason. One reason is because of the cut out in the saddle, and the other reason is because of the absence of a long nose on the saddle.  There was a different issue with this seat; so, I took it back to the bike shop. I wasn’t aware at the time I purchased the seat, but the person helping me at the bike shop sold me this seat that had a bone placement of 168 which is too big for my body.  My body requires a bone placement of 138 to 143. Make sure you have your bone placement measured.  So, although this new seat solved the numbness issue, it caused other issue because it had a size of 168. If I had gotten the seat size of 138 or 140, there would probably have been no reason to return the seat to the bike shop.

After returning the 168 wide seat in Figure 2 I bought the following seat in Figure 3 & Figure 4.

bike_seat_1
Figure 3.

bike_seat_2
Figure 4.

This seat is narrow like the white seat in Figure 1 that I mentioned above, but it has the cut out similar, but smaller than the seat that was sized at 168 in Figure 2. The new seat has a size of 138. It fits my body perfectly because it is the same size as the white seat in Figure 1 above.  I went for a 32 mile bike ride using the latest seat in Figure 3. There was definitely less numbness if any because of the cut out in the saddle.  So, my plan is to go back to the bike shop to get the second seat in Figure 2, and  buy it in size 138 or 143. I think it may be the perfect solution.

The numbness issue is very very seriously! It doesn’t matter if your object is to enjoy road biking or to use road biking as a means to get healthy. You don’t want to damage your pudendal artery; So, my recommendation is to spend the money necessary to remedy the numbness issue. It is important.  It’s not worth possibly permanently damaging your pudendal artery. It could have side effects that you may have to see a doctor for. Feel free to leave a comment, post on your social media page, and subscribe to this website.

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