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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. Eat smaller portions as not to overload at any meal
2. Lose weight
3. Lower fat intake
4. Do not eat just before bedtime
5. Eat slowly
6. Avoid individual heartburn triggers such as soda, coffee, tomatoes, citrus fruits or juices, chocolate, caffeine, pepper, hot sauces, garlic, onions, and spearmint or peppermint

Ourlife Fresh is not highly seasoned and is also low in fat and sodium. The meals are smaller portions for calorie control, which addresses many of the triggers for GERD. In addition, by learning your specific heartburn trigger foods and avoiding or reducing consumption of them you should experience a significant decrease in your symptoms.

* Please preheat oven

Follow label instructions for steam venting the film-cover material. Place containers on a cookie sheet and put on center rack of a preheated oven. Carefully remove hot container and peel film cover away from you to avoid contact with escaping steam. Check for doneness and enjoy.