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Harihead Goes Oh So Low


Harihead

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Hello, Rebels!

I just got my cholesterol results back, and my LDL is borderline high at 139. My doctor wants to retest me in 4 months, so lowering that number will be an ongoing project. However, I wanted public accountability, so I'm posting this 4-month effort as a series of 6-week challenges.

 

To attain my goal of <100 LDL by February, my approach mostly will be diet modification. I'm happy to hear if any other Rebels have done a "cholesterol challenge" and what worked best for them. For myself, I decided upon the following macro targets, subject to change as new info comes in.

 

Exercise

Cardio >1/week - elevate heart rate at least 15 minutes once a week.

I do lots of low-impact exercise, but I want to add a high-impact session. I want this target to be really easy so I'll actually do it. 

B = >2/week, STA +2, STR +1

C = >1/week, STA +1

 

Diet

This is the biggie. Generally, I plan to:

- Reduce red meat and chicken in favor of fish, <2 red meat and >4 fish or seafood/week

- Reduce meat portions overall and substitute legumes for protein >3/week

- Monitor dairy <6 servings/week, especially cheese

- Processed meat or grains <1/week

 

Now, this diet is going to continue through the holidays, which is why I added the "Processed meat or grains" category. I'm expecting holiday "treats" will abound, which I will not entirely avoid, because life is too short to not eat some really scrumptious dessert that you only get one time per year. I'm also good at avoiding dairy but again, holidays, plus I have some awesome Belgian cheese that I need to eat up. 

 

As an incentive, and also with the upcoming holidays in mind, I'm allowed to "bank" successes. So, if I eat 1 diary per week, I'm allowed to "bank" 5 against the upcoming Thanksgiving/Christmas foodfest. I've found this motivating, because otherwise it's too easy to say, "I've blown my target this week, what the hell!" If I'm trying to keep dairy below, for example, 10 in a holiday week, I've got a better chance of staying on target long term.

 

I will monitor this in my little white book that goes everywhere with me. 

A = 100% compliance, CON +3

B = 90% compliance, CON +2

C = 80% compliance, CON +1

F = <50% compliance, take away 1 earned point!

 

Battle of the Bulge:

I used to have an awesome stomach. It was one of my plusses. After I hit the big 5-oh, however, my hormones decided they needed to pack on a little pooch. A little extra weight supposedly helps smooth out the hormone swings, but "little" is the operative word here. 

It's pure vanity, but I want to get rid of the pooch. I'm not asking for awesome definition; I'm just asking for flat. Non-protruding. Innie vs outie. This one will go by measurement. I hope to shrink from 33 to 29 by February. 

B = 1 inch by Nov 2, CHA +2

C = 0.5 inches, CHA +1

D = 0.25 inches, I get a gold star in the privacy of my mind

F = gain any inches, take away 1 earned point!

 

Because I'm coming into my first 6-week challenge right at the end, I'm cutting the number of points I can get in half. There will be no break for me between the Current Challenge - September 14 - October 25 and the one that begins Nov 2. Next challenge, I'll go for the full 15 points. However, I'm going to give myself a bonus booster:

 

What a Bunch of Junk:

That's my home office. A disaster area. I lost my medical records so I couldn't give good info to the doctor. My life will considerably improve if I GET THE JUNK OUT! I want to:

- unbury main desk

- unbury side desk

- sort pile in front of desk

- clean up little table

- clean up lamp table

A = >4 WIS +4

B = >3 WIS +3

C = >2 WIS +2

D = >1 WIS +1

F = fail to clean one surface, take away 1 earned point!

 

It's been a while since I've had the energy to do a 6-week challenge. Let's hope that this marks a start of a whole new healthier life for me. :)

 

Thanks for your support!

HH

  • Like 3

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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Thanks for listening!

I just read your entire post and all I really want to know is what is this awesome Belgian cheese of which you speak? 

 

Also good luck on your challenge.

I just got back from Europe about 10 days ago. One of my adventures in Amsterdam was a bike ride to a farm, where they hand-process the milk from the cows I petted, 50 feet away, into wonderful cheese. I got the natural "young" cheese that was made from this fresh milk, and it's awesome. Such a delicate yet rich flavor. It is so far beyond the normal processed cheese that's available in stores. I'm really savoring every dish in which I use it. 

 

Looks like lovely plans.  How's it going so far?

So far, terrific! I wonder what that switch is in the brain. Things that were overwhelming suddenly become easy and doable. I wish I could keep in this good mindset forever! It is what it is; I'm happy to be here now. 

 

Thanks for checking in, all! 

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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Cardio goal met, diet on track. I need 1 more fish + 1 legume to finish out the week. 

 

I'm changing my eggs from 2 to 1 every morning. According to research, I only need 400 mg of cholesterol per day, and 1 egg provides nearly this amount, so there you go. I'm making up the extra "room" with more veggies to supplement my standard asparagus and mushroom. I'm sure it's better for me, but for now I'm kind of sad. I liked my eggs! Okay, I can still like "egg", but it doesn't feel as substantial somehow. I must rejoice in my good fortune to be able to have such lovely choices. 

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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My husband lowered his cholesterol.  I think the big thing that helped was that we upped our fish intake. We eat salmon a couple of times a week. His steady breakfast is  2 eggs and bacon. Then for lunch he eats leftovers from dinner, which is usually meat and veggies. I can't eat wheat and do the cooking so it is usually Paleo dinner. But he does go out a couple of times a week for lunch and have a hamburger or sandwich.

 

Asparagus and mushroom sounds like a yummy mix with breakfast.

  • Like 2

Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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Thanks for the tips, Elastigirl! I'm really glad I decided to up my fish intake; I'm aiming for 4x/week. It replaces meat protein with a lower-cal protein, which is a nice benefit for my long-term goals. I think I went overboard on the "Protein, yay!" part of paleo. I'm getting in larger veggie portions with every meal, and my body is really liking it. 

 

All goals for Week 1 are met: Fish, legumes, cheese, and exercise. I'm going to hoard my one "processed food" credit for Thanksgiving; my friend is threatening to bake quiche, and I will succumb. 

 

Best of luck in finishing out this challenge, fellow Rebels!

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to comment

Week 1 roundup: All diet and exercise goals met, but nothing is banked. My "processed food" credit was spent yesterday because our hostess baked homemade cherry pie. I think it's an international law that, when presented with homemade cherry pie, one must eat a slice. A small one, but I did enjoy it!

 

Week 2 I'm starting off with a hike, because I have a conference this weekend and will be surrounded with processed food. Honestly, I think this challenge will do more than anything else to get me on track. I have to evaluate every bread or dessert offering and say, "Is this the ONE thing I want to buy this week?" It's raising my food consciousness to a new level. 

 

Best of luck to all in the challenge!

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to comment

Week 2 started off with a bang, 2.5 hour hike up a mountain with the wonderful feeling that brings. 

Also, peas for dinner, so one L is in the bag. 

  • Like 1

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to comment

Weekend conference is coming up, and I'm 2 fish short. Will she make it? 

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to comment

Harihead! I found you!! :D

 

Granted, a tad on the late side. :P

 

But, I'm here and Sub'd now. Planning on doing the next challenge?

 

Glad to see you and I hope your weekend was awesome! :)

  • Like 1

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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ASH! My dear, it's so good to see you! *bounce * bounce * bounce*

Harihead! I found you!! :D

 

Granted, a tad on the late side. :tongue:

 

But, I'm here and Sub'd now. Planning on doing the next challenge?

 

Glad to see you and I hope your weekend was awesome! :)

You bet your sweet bippie I'm doing the next challenge. I'm just getting warmed up!

 

I didn't see the Brigade in the Accountabilibuddies list. Is it a temporary lull, or are folks finding new homes now? 

 

My plan is long-term, which is actually working well for me at this point. I'm on a weekly schedule designed to reduce junk food and over-indulgence in protein. Bring back the veg, that's me!

 

It worked well, even at my conference. I was able to find a few plant choices in the con suite that was filled with Halloween candy and cakes. I'm allowing myself _one_ processed food per week, and picked a few (not an outrageous amount) tortilla chips at my Mexican dinner last night. I'm not banking any credits for next time, but I'm getting the routine down. I want to dazzle my doctor with my awesome cholesterol stats at our next bloodletting. 

 

It's so good to see you! Cheers. 

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to comment

ASH! My dear, it's so good to see you! *bounce * bounce * bounce*

You bet your sweet bippie I'm doing the next challenge. I'm just getting warmed up!

 

I didn't see the Brigade in the Accountabilibuddies list. Is it a temporary lull, or are folks finding new homes now? 

 

My plan is long-term, which is actually working well for me at this point. I'm on a weekly schedule designed to reduce junk food and over-indulgence in protein. Bring back the veg, that's me!

 

It worked well, even at my conference. I was able to find a few plant choices in the con suite that was filled with Halloween candy and cakes. I'm allowing myself _one_ processed food per week, and picked a few (not an outrageous amount) tortilla chips at my Mexican dinner last night. I'm not banking any credits for next time, but I'm getting the routine down. I want to dazzle my doctor with my awesome cholesterol stats at our next bloodletting. 

 

It's so good to see you! Cheers. 

 

boing.gif

 

 

Lol..... :D

Awesome!  The new forums are already up so I will be keeping an eye out for you!  :)

 

Well, unfortunately  the Brigade has had to take a back burner. I'm unable to handle it by myself and Will has had to take a leave of absence. Maybe we can bring it back around in a future challenge. :)

 

One if my goals is to reduce sweets to once a week so I hear what your saying. Sounds like you have an awesome plan and I look forward to travelling a new challenge with you! :cheerful:

  • Like 2

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

Link to comment

I'm still doing Week 3 of my 3-week challenge, so no final results yet. I'm feeling great and doing well. 

 

The thread for the Nov 2 challenge is up here: http://rebellion.nerdfitness.com/index.php?/topic/73396-harihead-goes-oh-so-low-oh-no/

 

It's eerily similar, but I'm putting my learnings to work. See you there!

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to comment

Totals for my 3-week mini challenge:

 

Exercise
Cardio >1/week - elevate heart rate at least 15 minutes once a week.
Technically I came in as a B on this, but it wasn't hard enough and it wasn't regular enough on a consistent basis, so C. 
B = >2/week, STA +2, STR +1
C = >1/week, STA +1
 
Diet
I did really well on this. Again, some inconsistency and imperfect tracking as I started out, so B. 
Nothing is banked, because I want to start the next challenge clean. 
- Reduce red meat and chicken in favor of fish, <2 red meat and >4 fish or seafood/week
- Reduce meat portions overall and substitute legumes for protein >3/week
- Monitor dairy <6 servings/week, especially cheese
- Processed meat or grains <1/week
 
A = 100% compliance, CON +3
B = 90% compliance, CON +2
C = 80% compliance, CON +1
F = <50% compliance, take away 1 earned point!
 
Battle of the Bulge:
Some slight progress, but no points. 
B = 1 inch by Nov 2, CHA +2
C = 0.5 inches, CHA +1
D = 0.25 inches, I get a gold star in the privacy of my mind
F = gain any inches, take away 1 earned point!
 
What a Bunch of Junk:
Bonus booster not started yet. I have today and tomorrow to get to it!:
- unbury main desk
- unbury side desk
- sort pile in front of desk
- clean up little table
- clean up lamp table
A = >4 WIS +4
B = >3 WIS +3
C = >2 WIS +2
D = >1 WIS +1
F = fail to clean one surface, take away 1 earned point!
  • Like 1

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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