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Despite owning a women's fitness center, Jan Robertson let her weight and health slip. When her cholesterol hit 347, the Henry County woman asked her doctor for a chance to bring it under control through diet and exercise. Turning point
For months, I knew that my eating was out of control and my exercise habits had become lazy. When I had my physical in April, my blood pressure was very high, and my cholesterol was 347. The doctor immediately put me on medication, but after a week, I had a severe reaction. I asked her to give me a couple of months to see if I could get my blood pressure and cholesterol down by diet and exercise. She agreed to give me three months. How I did it
I researched cholesterol-lowering diets, and I decided to avoid all processed foods (anything boxed or packaged, like cookies, crackers and chips). I also realized that I needed to decrease my meat portions and increase my grain. So, a typical day would include oatmeal for breakfast, fruit and almonds or walnuts for a midmorning snack and yogurt and/or nuts for an afternoon snack. For lunch and dinner, I ate lots of fruits and vegetables and limited myself to meat at only one of those meals. I tried to eat every three hours. This kept me from being hungry and keeps your metabolism high and your blood sugar levels even.
Also, I made sure that I did a vigorous combination of aerobics and lifting weights at the gym four to six days a week. Setbacks
The hardest part of this was planning ahead. I was careful to always have nuts and apples or another fruit with me so that I wouldn't be tempted to stop at a fast-food restaurant for a quick snack. On the days that I had to be at work all day, I made sure that I carried enough food for the day. It was too easy to step next door and order Chinese if I didn't. Triumphant moment
Three months later, I returned to the doctor. My blood pressure had returned to normal, and my cholesterol was 183. The doctor's instructions were, "Keep doing what you're doing, and I'll see you in a year." I had also lost 20 pounds, a nice serendipity to eating right and exercising. Day by day
Eating fresh fruits and vegetables, grains and nuts and less meat has not been a problem. In the past, when I dieted, as soon as I reached my goal weight, I would relax and start eating "normally" again. Of course the weight would come right back. Now, I'm eating for my health and I'm eating foods that I love. The old cravings for fatty foods is gone. And I've lost two more pounds. Advice to others
In our fast-paced life, it's easier to take a pill for some of our health problems than to make the necessary changes in our lifestyle. But the bottom line is simple: Eat less. Exercise more.
--- Vikki Conwell Jan Robertson
Age: 56
Profession: Owns Contours Express
Personal: Lives in Stockbridge with husband Dan and two grown daughters Lower Your Cholesterol
Some tips from the National Heart, Lung and Blood Institute:
> Limit the amount of saturated fat and cholesterol you eat.
> Eat only enough calories to achieve or maintain a healthy weight.
> Increase the soluble fiber in your diet. Oatmeal, kidney beans and apples are good sources.
> Add cholesterol-lowering foods such as margarines.
> Manage your weight.
> Exercise. Regular activity can help raise HDL levels and lower LDL levels.
Copyright 2006 The Atlanta Journal-Constitution
