Tag Archives: Triglycerides

Measuring Body Composition & Health Status

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As a longevity advocate, I am interested in how we asses health, and measure the success of any lifestyle changes we make. Objective evidence is hard to refute! Noticing trends or deficiencies can also teach you when to make adjustments in your diet and exercise in order to regain balance and achieve your health goals.

BodyComp scan

There are a few forms of measurement I encourage to use on a regular basis (timeframes suggested below), in order to track progress, and catch early warning signs and risk factors for longevity threatening diseases (heart disease in particular).

I began using these forms of measurement since my Dad passed away, as this heightened how aware I was of what I did with, and put into my body, and how it responded. My most significant measurements began a year ago during the first round of my Young Hearts Challenge, and where possible I have listed some of those improvement metrics below.

Documenting Your Health: Tracking & Self Assessment Tools

Circumference Measurements

Conducted by: Self

Cost: Apx. $5 for a tape measuring ribbon

What does it tell you: Tracks body composition changes (versus weight), and can indicate progress or regression. It can also be a tool for making sure your physique is balanced (legs & arms), and if you ever want to calculate your (apx). body fat %

What does it involve?: Taking regular (I recommend monthly when making any changes in lifestyle), measurements from each of the areas listed in this link (excluding inseam and sleeve)

Results: After a year of Young Heart Challenges, I experienced the following reductions:

Waist: 3cm
Hips: 6cm
Bust: 3cm
Chest: 2 cm
Thighs: 4cm
Arms: 2.5cm

 

Blood Pressure:

Conducted by: Self (most pharmacy chains contain self testing stations)

Cost: $0

What does it tell you: High blood pressure (HBP) indicates a strained cardiovascular system because of how much harder the heart has to work to circulate blood (and nutrients). HBP can lead to a hardening of the arteries, in conjunction with cardiovascular exhaustion and fatigue. Low blood pressure could indicate a lack of electrolytes, or an under consumption of nutrients which hampers both energy and mental clarity.

What does it involve?: A 5 min, arm band inflation test. Most pharmacy’s also have results interpretation information, or check here.

Results: Last check in I had a 110/81; “normal”

Screen Shot 2013-01-17 at 11.16.27 PM

 

Blood Lipid Profile

Conducted by: Blood work technician

Cost: Depends on your health insurance plans, can cost $100-$200, or in some states/provinces be free upon referral (i.e. due to family history).

What does it tell you: Quantity & ratio of HDL (good) & LDL (uncomplimentary) cholesterol, trygliceride levels (blood fats),

What does it involve?: Blood samples taken after 12 hours of fasting

Results: An acceptable level of HDL cholesterol is at least 40mg/dL. Optimal HDL levels are higher than 60. An optimal level of LDL cholesterol is under 100 mg/dL (source).

 

Fitness Tests

Conducted by: Self directed, or through a personal trainer (PT)

Cost: Depends on PT rates, or free if self conducted

What does it tell you: Improvements in physical capacity and overall fitness, a measurement of health

What does it involve?: Getting sweaty! I like to use a directly measurable activity. Such as monitoring your 1km sprint time, or how many consecutive push ups you can do, or your range of motion in a yoga pose.

Results: Improvements such as a faster pace per km/mile!

Plant based running

 

Body Composition Scan

Conducted by: Imaging Technician

Cost: Varies (apx. $90-100)

What does it tell you: Through the use of a DXA scanner (x ray), fat and bone tissue composition are illustrated and a summary of tissue components is obtained as well as highly accurate bone density and body fat percentages. It’s a great way to measure improvements of focused training, or as a benchmark for making lifestyle changes. Learn more about it here.

What does it involve?: A short duration x-ray scan, complete in about 10 mins, followed by an in depth analysis of results with your technician (images are available within the same appointment). Total appointment time: apx 45 mins.

Results: I had a BodyComp scan performed at the beginning of last years Young Hearts series of challenges, and then again at the beginning of this year (one year apart). My lean muscle went up, and body fat down!

BodyComp resultsBodyComp Results

 

No matter what method/s you choose, I highly recommend using some form of measurement for any goals…lifestyle & health, or otherwise!

Why should I eat coconut oil?

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Coconut oil has quickly become one of the most sought after natural health products, as it gains a reputation for being a therapeutic oil. I’m asked all the time for my opinion on coconut oil, and really there’s so many good things to say about this fat, that I finally decided to create a resource…this post.

http://bit.ly/rz1iSS

I’m an avid user myself, especially to maintain health when I’m training at a higher intensity. The type of fatty acid in coconut oil is called a medium chain triglyceride (MCT), which is well known as an energetic, functional fat source for athletes*

I use coconut oil exclusively for cooking as it is a saturated fat, which by nature is heat stable, and doesn’t oxidize (becoming a free radical) at higher temperatures (smoke point is 350 degrees). Of the saturated fat options, coconut oil is the cleanest, is plant based, and can be sustainably harvested.

I also often advise 1/2-1 tbsp in the morning for those who find it hard to eat in the morning, or often skip breakfast. With a better quality oil, it melts like a candy. There’s 120 calories per tbsp, 12g fat, and no cholesterol.

http://bit.ly/wJzkxi

Let’s take a look at some of the best reasons to use coconut oil, and some of the experts on the topic:

  1. Helps with mineral absorption and skin tone: As a fat, it helps with the absorption of fat soluble vitamins A, D, E, & K. Saturated fats specifically, make up 50% of the cell membrane**. Quality saturated fats, like coconut oil should be used to maintain skin tone & integrity, especially as we age.
  2. Athletic benefits: The length of coconut oil’s fatty acid chain (medium) indicates that it is a quickly metabolized fat, which creates an efficient energy source (much like a carbohydrate). However, as a fat by nature, coconut oil also sustains a release of energy for endurance benefits.
  3. Supports immune function: Coconut oil is antimicrobial & anti tumor. It contains a conditionally essential fat called lauric acid, (plentiful only in coconut oil & breast milk), which is immune supportive.
  4. Can improve blood cholesterol: Studies have shown the ability for coconut oil to prevent LDL cholesterol oxidation (bad cholesterol becoming worse), and increase HDL (healthy) cholesterol.***
  5. Physical application encouraged: Apply directly to the skin for an instant, deep moisturizer, and can also be used as a lube! Check out the post on Joyous Health.
  6. Stable for cooking: With a smoke point of 350 degrees, coconut is one of the few oils that can withstand higher temperatures for baking or frying, without transforming or oxidizing.
  7. Weight loss: Coconut oil can help to improve body composition by efficiently converting fat into fuel because it is metabolized instantly in the liver, and enhances the movement of fat from storage*. It also keeps you full & satisfied and can help to curb a sweet tooth, as Health Coach Sarah Wilson advocates in her 8 week “I Quit Sugar” program.

http://bit.ly/LwUF8D

Resources:

References:

*Advanced Sports Nutrition. Dan Bernardot, PhD, RD, FACSM. Second Edition, 2012.

**http://www.health-report.co.uk/saturated_fats_health_benefits.htm

***http://www.sciencedirect.com/science/article/pii/S0009912004001201

Sweet Addiction: Natural Solutions to the Other Common Hangover

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The last few mornings I’ve woken up with a bit of a hangover. It’s not from what you think though! While I have been enjoying the odd Aussie brew, it’s a sugar hangover. For those now scoffing, have a think: Ever find you’re grumpy, lethargic, get the “hangries” easily, have strong cravings, are irritable, you’re breaking out, and your attention’s all over the place? It’s a full-fledged sugar addiction rearing its “sweet” head.

http://www.balancingmotherhood.com

Sugar, the basis of the hangover, is found in more than just our common culprits. While I imagine many of us have had fairly open access to a plethora of lollies and bevies over the holidays, let’s have a look at some of the other hiding places for sugar:

  • Ketchup and other commercial condiments and sauces
  • Bread (it’s true-read the package!)
  • Juice
  • Salad dressings
  • Crackers
  • Yogurt
  • Dips and spreads
  • Peanut and other nut butters
  • Trail mix
  • Coffee creamers

Reducing your dependency on sugar is important to help reduce the levels of triglycerides in the blood (an excess of which is linked to heart disease), reduce a contributing factor for diabetes and heart disease (obesity), boost your energy, level your moods, clear your skin and improve your focus.

Be conscious of the alternative names or forms that processed, and/or refined sugar (and sugar derivatives) can be found in. Some of the big one’s to avoid include: high fructose corn syrup, glucose, dextrose, sucrose, maltodextrin and sorbitol.

And please! Don’t confuse synthetic, zero calorie sweeteners as safe alternatives (I’ve listed some natural alternatives later on…). I’d pick an original coke over diet coke any day. Avoid: sucralose and aspartame, and brand names such as Nutrasweet, Splenda and Equal.

I’m fairly certain my own hangover is the result of a few too many sticks of black licorice (no matter how much I convince myself the iron in the molasses, and the fact that’s it’s “all natural” makes it healthy), dried apricot bites, ginger beer and of course Christmas baking. While I’ve learned to not feel guilty about enjoying a few of these indulgences, there comes a point when our conscience kicks in, and we know it’s time to make some changes.

That’s the best part though…recognizing there’s an imbalance is the first step to overcoming it. Depending on how far off target your pendulum has swung will indicate how strong your efforts at overcoming a sugar addiction will need to be.

Kicking the Habit:

There are a few creative and natural alternatives you can use to support your body. Remember though, your best ally is aligning the goal of reducing your dependency with your goal of improved health, and thus your quality of life.

Overcoming a Sugar Addiction and Reducing Cravings:

  • Chromium: a 200 mcg supplement of this trace mineral has been shown to improve the bodies ability to metabolize sugars, improve insulin uptake (helping to normalize blood sugar levels), and aid in weight loss and craving reduction efforts. This mineral can be found in some multi vitamins brands or can be supplemented alone.
  • Cinnamon: one of my favorite spices, it’s been proven in several human trials to help stabilize blood sugar to decrease cravings, lower LDL cholesterol, and improve circulation. Concentrated cinnamon supplements are available, however adding to daily meals and snacks can also provide benefits.
  • Oils and fats (the good kind!): Improve satiety and reduce the urge to binge eat with adequate intake of beneficial fats and oils. All oils are best when unrefined, cold pressed if possible, and stored in non-plastic containers. Increase your intake of inflammation reducing omega 3 oils such as: flax, hemp, walnut or pumpkin seed oils (not safe to heat), or incorporate the heat stable thermogenic coconut oil for light frying and sautéing.
  • Fresh fruit: The fructose (fruit sugar) found in fruit is metabolized differently than other sugars, as it involves an additional step in its chemical breakdown in the body. This keeps blood sugar more balanced during its digestion.
  • The art of distraction: Keep your hands and mouth occupied as you wean yourself from a sugar addiction. Throw snowballs or Frisbees (depending on your climate!), go to a yoga class, brush your teeth, call a friend, or write an email.
  • Keep well hydrated. Hunger is often dehydration in disguise.
  • Herbal teas, see above.
  • Adequate shut eye, to keep your energy and stamina (aka willpower!) high
  • Natural sweeteners:
    • Maple syrup
    • Raw-unpastuerized honey
    • Coconut sugar
    • Raw agave syrup (sparingly)
    • Yacon syrup
    • Lucuma powder
    • Stevia leaf (Learn more here)
    • Lastly think outside the box: natural jams, fresh berries, molasses and cinnamon can help flavor and sweeten some of your favorite meals you’d normally like a little sweeter.

We’re heading into a brand new year soon, and The Hearty Heart has lots of inspiring and empowering ideas headed your way. Don’t miss out: Subscribe for email notifications of new content-see the sidebar link.

Have a safe and joy filled New Years.