Cholesterol is a fat-like substance that is produced by our bodies and absorbed by our intestines. Cholesterol has its good and bad forms. The good cholesterol is HDL, which acts like a sponge and actually removes the bad, or LDL type, which is responsible for clogging and hardening of the arteries.

Why Is It Dangerous?

When you have a high LDL, or bad, cholesterol number, one of the primary risk factors is heart disease, which is the leading cause of death in the US. About 25% of all Americans have high cholesterol and most are unaware of the danger. It’s a fact that if your parents have high cholesterol, you have a 50% chance of having high cholesterol as well. What you eat, however, can make a 20% or more difference in your cholesterol level.

What Is Considered a High Level?

Your total cholesterol, the combined LDL and HDL numbers, should be less than 200. Individually, LDL levels should be less than 120 and HDL should be greater than 45.

How Do I Control My Levels?

• Maintain a proper diet
• Control your weight
• Keep physically active

What Can I Eat?

Meats:

Fish and white meats are best but should be prepared without frying

Dairy:

Only skim products are allowed, with low-fat yogurt being the exception.

Eggs:

Only egg whites are allowed but egg substitutes are an acceptable alternative.

Fats:

The better-for-you fats are unsaturated and include those made from safflower, canola and sunflower oils. Corn, soybean and cottonseed oils are acceptable as well. Avoid saturated fats completely.

Oat Bran and Fiber:

Water-soluble fibers including oat bran, psyllium seed, fruits and vegetables reduce cholesterol by absorbing it in the intestine.

Sugars, Carbohydrates and Vegetables:

Starches low in fat, also known as complex carbohydrates, are allowed and include pastas and breads (made with the right types of oils) potatoes, rice, vegetables, beans and corn. Always try to limit sugar intake to maintain a healthy weight.

Coffee:

Should be limited to two cups per day.

Smoking:

Smoking speeds up the process whereby cholesterol coats the blood vessels and causes premature hardening of the arteries.

Best advice – READ THE LABEL – and consume no more than 300mg of cholesterol per day. If diet alone is not enough to reduce your cholesterol levels, consult with your medical professional to see if prescription medication is right for you.

When acids from your stomach flow back into your esophagus (the tube that carries food from your throat to your stomach) the result is heartburn also known as reflux or gastroesophageal reflux disease (GERD). Symptoms include burning pain in the lower chest, sour taste in the mouth and a feeling of bloating or fullness in the stomach.

How Does It Occur?

There is a ring of muscle that acts like a valve at the base of your esophagus called the sphincter. It opens to let food pass through to the stomach and closes to keep the contents in the stomach. If this muscle becomes week, stomach acid and food flow backward and because the esophagus does not have the protective lining of the stomach, the acid results in pain.

What is the Cause?

There are many causes of Heartburn but the most common are: excessive weight, overeating, lying down too soon after eating, wearing tight clothing around the stomach, and taking certain medicines such as aspirin.

What Foods Cause Heartburn?

Foods high in fat and sugar, chocolate, peppermint, onions, citrus foods (orange juice), tomato-based foods, spicy foods, coffee (caffeinated beverages) and alcohol are all known triggers of Heartburn.

How is it Treated?

To help reduce the symptoms of heartburn you can do any or all of the following:

• Eat light meals and avoid wearing tight clothing
• Lose weight if you are overweight
• Stop smoking – smoking relaxes the valve muscle leading to your stomach
• Take nonprescription antacids after meals and at bedtime
• Raise the head of your bed or add an extra pillow so your head is higher than your stomach

If, after trying the methods above, you still find you suffer from heartburn nearly every day for two weeks, consult with your medical professional to see if prescription medication is right for you.

NOTE: Seek emergency care if you experience shortness of breath, sweating, light-headedness, weakness or jaw, arm, back or chest pain.

Determining the appropriate number of calories for you requires the consideration of such factors as age, height, weight and activity level, but typically, for optimum weight loss, you would consume either 1200, 1500 or 1700 calories each day.

The Ourlife Fresh lunch and dinner meals equal approximately 900 calories (450 each meal). Based on those numbers, you can then easily choose from the list of snacks below to add to your daily intake, without exceeding calories. Just remember, for late-night munchies, choose one snack option several hours before bedtime. Water is always a great snack substitute as well.

Here, we’ve provided you with a list of nourishing snacks along with their respective calorie counts and encourage you to enjoy them with your Ourlife Fresh meals as part of your new healthy lifestyle.

Calorie Quickies

1. Think: Drink

Staying well hydrated is key to feeling good. So make sure you drink enough. On average that means 9 cups of fluid a day for women, and 13 for men. Caffeine-free calorie-free beverages like water are best, but fruit juice, milk, sports drinks and soft drinks are also hydrating. Surprisingly, even caffeinated beverages like coffee and tea contribute to your total fluid intake.

2. Sweet-Tooth Satisfiers

When your sweet tooth is calling, try satisfying it with something healthy like a few slices of sweet juicy mango, or sliced apple and pear made special with a sprinkle of cinnamon. If it’s a cookie you crave, try biscotti. They have fewer calories than most cookies. If only chocolate will do, go for it. Just opt for dark chocolate (which has the most antioxidants) and keep it to an ounce, about the size of three fingers.

3. Sleep Yourself Thinner

Studies show that chronic lack of sleep can actually alter the balance of hormones that help regulate appetite. So if you don’t regularly get at least 7 hours a night it might leave you hungrier and ultimately heavier. Life is hectic and it isn’t always easy, but now you have another good reason to get your Zs.

4. Take a Stroll

Tonight after dinner, don’t just plop in front of the TV. Call your neighbor, gather the family or leash up the dog and go for a stroll. You’ll get some fresh air, share some valuable time together and no matter how slow you walk you’ll burn about 100 calories per mile.

5. The Family Meal

Want your kids to eat better and be healthier? Eat dinner together. Between work schedules and after-school activities, it is tough to get the whole family around the table all the time. But even if you can’t do it every day, make a point of it as often as possible. Kids who eat with their families regularly have better nutrition and are less likely to adopt bad habits like smoking.

6. Cheese Primer

Everyone loves cheese. It is delicious and it is packed with calcium and protein. But because it is loaded with saturated fat, it’s one of those foods to eat wisely. For everyday, choose reduced-fat cheeses like part-skim mozzarella, reduced-fat cheddar or low-fat cottage cheese. When only the full-fat version of a cheese will satisfy, use the most flavorful variety you can find like blue cheese, extra-sharp cheddar, feta and Parmesan, and use it sparingly. Remember, with fantastic full-flavor cheese, a little goes a long way.

7. Three Questions for Your Waiter

Dining out is one of life’s great pleasures, a time to unwind with friends, try new foods, relax and be served. Here are three questions that can help you keep it healthier too.

1. Can I have that grilled or poached instead of fried?
2. May I have sauce on the side?
3. May I please have the rest of my meal to go?

These three little questions can make a big difference and most restaurants are happy to oblige.

8. Smarter Starters

There is no need to skip a starter if you are watching calories. It turns out the right appetizer can actually help you eat fewer calories over the course of the meal. Go for starters like green salad with light dressing or a broth-based, chunky soup like minestrone. They give you lots of satisfaction without a lot of calories, so you wind up eating less at the rest of the meal.

9. All About Alcohol

It’s not just red wine that has health benefits (although red wine seems to have the most). Alcohol in general can protect you from stroke and improve your cholesterol. But the key is to drink in moderation, which is defined as one drink per day for women and two for men. Any more than that and alcohol’s benefits are quickly swallowed by its risks. For the record, one drink is 5 ounces of wine, a 12- ounce beer or 1 ½ ounces of spirits.

10. How to Eat Pizza

Everyone knows a double-cheese pepperoni pizza probably isn’t the healthiest meal choice. But pizza done right can actually be good for you. Just take a cue from how they eat pizza in Italy. They go easy on the cheese, use fresh herbs and vegetables and they make a nice, thin crust. So the next time you’re craving pizza, ask for a slice of thin-crust veggie pizza, light on the cheese. Toss in a big side salad and you’ll have yourself a pretty healthy meal.

• Strain nonfat yogurt with a strainer and a paper towel for thick dips and sauces
• Use part-skim mozzarella and ricotta cheese for toppings and baking
• Use Dijon or other whole-grain mustards in dressings and sauces
• Swap canola oil for some of the butter in your baking and cooking; it’s neutral in flavor and reduces the cholesterol
• Use fresh herbs and vinegars for added flavor in place of the fat
• Always use a gravy separator to eliminate excess fat
• Use vegetable broth to thin cream sauces
• By substituting applesauce for oils, you can replace up to 50% of the fat in a bakery dish
• Use 50% nonfat plain yogurt in place of sour cream or mayonnaise
• Drain all browned meats like hamburger
• Chill soups and stews before you eat them and before you cook, skim the cold fat
• Replace sugar in recipes with stevia or honey
• Whenever a recipe calls for sugar, substitute 1 cup sugar with ¾ cup honey and lower the oven temp 25 degrees from its suggested temperature
• Replace ¼ cup of flour with ¼ cup of flaxseed meal, which also adds fiber and omega oil in baked goods
• Steam veggies and purée then save to add into any dish as a way to thicken sauces without adding flour and oil

Berries are extremely rich in antioxidants, which help protect the cells in our bodies from damage and therefore from diseases like cancer. Among other things they are also an excellent source of Vitamin C and soluble fiber. Blueberries may even help reverse the short-term memory loss that often comes with aging.

2. Broccoli

Broccoli (and other cruciferous vegetables like cauliflower and cabbage) helps fight cancer, especially of the breast, colon and lung. It boosts the immune system and also contains antioxidants and a substance called sulforaphane, which research is showing to be a powerful cancer fighter and preventer.

3. Citrus Fruits

The citrus bioflavonoids in oranges, lemons, limes and grapefruits have anti-cancer and antioxidant properties. Many of these citrus bioflavonoids have also been shown to have anti-inflammatory and blood clot inhibiting abilities.

4. Garlic

Numerous studies have shown that regular consumption of garlic can lower our blood pressure. It also prevents the blood from being overly sticky and decreases LDL cholesterol (the “bad” one) while increasing the good HDL cholesterol.

5. Nuts

Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies but that the body cannot produce on its own. Omega-3 essential fatty acids protect us against heart disease. Almonds are also known for their ability to help lower LDL cholesterol levels.

6. Oats

Oats also help reduce cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23%. Oats are also considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.

7. Salmon

The Omega-3 fatty acids in salmon and other fatty fish may help prevent heart disease and stroke by lowering the body’s rate of blood clotting.

8. Spinach

The secret weapon in spinach, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age-related macular degeneration, which is the leading cause of preventable blindness in the elderly.

9. Tomatoes

Tomatoes contain high levels of lycopene, which is a powerful antioxidant that helps protect the cells in our bodies from damage.

10. Turkey

Turkey is one of the leanest protein foods and is low in calories, making it an excellent healthy food choice. Turkey also contains selenium, which has been shown to inhibit cancer development, improve the immune system and aid in the metabolism of our thyroid hormone.

• Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
• Mash half a banana into 2 teaspoons peanut butter and spread onto a whole-grain bagel. Large bagels contain up to 300 calories, so choose a smaller 2-ounce bagel.
• Mix ¼ cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, ½ tablespoon sunflower seeds, 1 tablespoon plain yogurt or fat-free mayonnaise and a dash of curry powder. Stuff into a hollowed-out green pepper or half of a whole-wheat pita pocket.
• Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
• Layer a 6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into salsa if desired.
• Spread 1 tablespoon ricotta cheese over a brown rice cake. Layer with fresh strawberries or a tablespoon of sugar-free spreadable fruit. Or try using a spread of herbed goat cheese and sliced olives.
• Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
• Spread 1 tablespoon fruit-flavored low-fat yogurt or 100% fruit jam over a slice of whole-grain crispbread.

Breakfast Menus between 200 and 300 calories:

For an added treat, anything less than 20 calories per serving, such as fat-free cream cheese, jelly, seasonings and syrup, is considered a “free” item and can be enjoyed as part of your breakfast. Keep in mind that breakfast doesn’t have to be limited to the traditional items listed here. You can always mix it up and substitute a turkey wrap or sandwich, or even a breakfast bar. Just be sure to read your labels and stay within your calorie allowance for continued weight-loss success.

1. Set up to-go bags the night before. Include low-fat yogurt, a plastic zip bag of low-fat, low-sugar granola, a hard-boiled egg and maybe some whole strawberries or blueberries.
2. Have a smoothie. Just make sure to add some protein, like yogurt or soy protein powder, to keep you satisfied longer.
3. Make quick and healthy breakfast sandwiches with toasted whole grain frozen waffles, peanut butter and sliced bananas.
4. Set foods aside the night before: cut up fruits, pour cereal or prepare mixtures for baked or scrambled eggs.
5. Consider steel-cut oats for a healthy and convenient meal. Combine oats and water, bring to a boil, then remove from heat, cover and let set overnight. The next morning you simply reheat.
6. Use your microwave. Most hot cereals have microwave instructions and will save you time and dishes to clean.
7. Keep your freezer stocked with frozen whole-grain waffles and healthy breakfast burritos (check the natural frozen-food section of your favorite grocery store).
8. Don’t think of berries as an extravagance. They are packed with antioxidants and can transform a boring bowl of cereal into a something special.
9. Keep hard-boiled eggs in your fridge. They’re an easy dose of high-quality protein.
10. Always keep a bowl of fresh seasonal fruits available for the easiest grab-and-go.