Reducing Cholesterol

Conquer Cholesterol with Lifestyle

Cholesterol – the ESSENTIAL fatty substance in our body that’s vital in forming cell membranes and producing hormones in the body. So let’s not get annoyed with it, rather let’s maximise it’s benefits by doing all we can to keep it at a healthy level in our body. Our bodies make Cholesterol and we consume it in our diet…Cholesterol may be high because of our genetics, nutrition or lack of exercise.The good news is that although we don’t have control over our genetics we do have control over our lifestyle! The two lifestyle factors that contribute most to cholesterol are diet and exercise!

How does exercise lower cholesterol?

1. Increases the ‘good’ cholesterol in your body and lowers the ‘bad’ cholesterol.

 2. Essential to maintaining a healthy weight

3. Keeps the heart strong and the vascular system toned.

What can you add to your diet to lower cholesterol?

 a. Oatmeal and Oat Bran. Eating soluble fibre helps your intestine digest the ‘bad’ cholesterol (LDL). Kidney beans, pears, prunes and apples are also classified as soluble fibre.

b. Walnuts and Almonds. These nuts are rich in polyunsaturated fats keeping the blood vessels healthy and flexible. Be aware that nuts are also high in energy so eat about a handful.

c. Fish Oils and Omega 3’s. Fatty fish such as mackerel, lake trout, sardines, salmon and tuna contains high levels of omega 3’s that help lower cholesterol. It is recommended that you eat Fish at least twice a week. You can also get Omega 3’s using supplements. Try some from Coastal Bodies.

Whats New at Coastal Bodies

Accredited Dietician

Jess Lewis

As the newest employee Coastal Bodies, I am so excited to jump on board with a team of inspired and energetic exercise scientists and use my up to date and relevant skills to assist Coastal Bodies clients in achieving their goals.

The best part about being a Dietician is the human element. Someone once told me that everything you need to know to be a Dietician is found on the back of the packet. To that comment I laughed (first and foremost), but then I challenged him by asking what kind of a packet prints things like personalized dietary plans, constant dietary monitoring or changes to one’s circumstances which need careful dietary consideration or even things like coping strategies. He then admitted to me that he actually really struggled to make any sense of the nutrition panels on packets!

I feel that the most important tool I can possibly impart is knowledge, as I believe that is the best key to success- no matter what your goals may be.

I often get asked “why is it so important to combine diet and exercise?”  To best describe it, picture that your body is a truck and you have to drive it from Sydney to Melbourne. The amount of time it will take you to do the trip is dependent on how heavy the load in the truck is and how fast you can accelerate. This is similar to your body, in such that a heavy load will take a lot longer to pull along, and use more energy to get going. If you are careful about the number and types of calories you eat, you will have a lighter load to pull along through your training sessions; making it easier to get up your speed and efficiency. Naturally, this is the best way to arrive at your goal with a clear head and enough time to pick out a dress.

Coastal Bodies Connections

Are you being nourished EVERY DAY? How BOB nourishes you:

1. BOB is straight from the farm to your fork – no time for nutrient depletion and spoiling
2. BOB takes 2 minutes to order and will last you most of the week
3. BOB encourages healthy eating because it’s in your fridge
4. BOB is 100% organic; see the organics section for more information on the benefits
5. BOB supports local produce and companies, and acts global.
6. BOB is run by nutritionists who can answer your questions and help with meal planning and recipes
7. BOB delivery is 100% reliable, friendly and delicious
8. The team at BOB are qualified nutritionists. Both Lisa and Emily are passionate about eating well, organically, affordably and creating simple recipes from all the lovely surprises received each week in your BOB box.
9. BOB wants you to feel good!!
10. By eating organically you’re also eating seasonally which has many benefits including:

• Eating seasonally brings amazing variety to your diet.
• With every season the fruit and vegetables bring a range of tastes, colours and textures. The seasons give us a long-forgotten sense of the wonderful natural cycles.
• Seasonal food also plays a role in holistic health – generally, fruits and vegetables appear during the season in which they are best for your body. Rich, full-bodied apples and pumpkins are winter foods, while light, juicy, refreshing mangos and cucumbers are suited to summer.
• Fresh food in season is unbeatable in terms of taste, nutritional value and variety.
• Most out-of-season food has been grown in artificial conditions, picked prematurely and shipped halfway around the world, giving it ample time to deteriorate and lose nutrients; this food is also limited to those varieties that can survive long-distance travel.