Victoria Klein

I’ve been avoiding writing this post … yet I’ve also been eager to write this post.

Yeah, my mind is a constant oxymoron like that.

Let’s start from the beginning. I’m 28 years old + before December 2012, I’ve never had detailed blood tests. I’d never had my iron, sodium, blood sugar, or cholesterol tested.

I finally found a doctor that I enjoy going to + feel like I am actually being heard - it’s amazing how hard that can be to find + how amazing it feels when you do find it.

My new doctor was just as curious about what secrets my blood held, so she ordered the tests right away. I had blood drawn a week before my husband + I left SoCal to go to Connecticut for Christmas. 

2 days before we left for our trip, I got a call from my doctor’s office with my blood test results. Everything looked great … except … I have “elevated cholesterol”. They said they would mail me the results, along with a flyer with tips on how to lower my cholesterol. 

I didn’t receive said mailing until after my husband + I got back from our trip - and you can bet I thought of it a lot! On the phone, my doc’s office didn’t say much about how elevated it was or how I should follow-up, so all I knew was that I’d probably have to adjust my diet a bit + be more active, then come in for another blood test down the road (maybe 6 months?).

Here are my results:

• Total Cholesterol = 246
• HDL = 86
• LDL = 134
• Triglycerides = 131

The obvious question: what do the numbers mean?!

There are many charts available online that explain cholesterol tests #s (including those from the Mayo Clinic + American Heart Association + WebMD + NIH Medline Plus) … but I’ll explain it all here for you :)

• Total Cholesterol = 246 = HIGH (“more than twice the risk of coronary heart disease as someone whose cholesterol is below 200”)
• HDL (“good” cholesterol) = 86 = OPTIMAL (“considered protective against heart disease”)
• LDL (“bad” cholesterol) = 134 = BORDERLINE HIGH (under 130 is Normal + under 100 is Optimal)
• Triglycerides = 131 = NORMAL (Less than 100 is Optimal)

At first, seeing that my total cholesterol was HIGH, my heart rate went up - go figure. Research a bit more + you’ll find that many doctors (including Oprah’s Dr. Oz) have found that you get a more accurate picture of a heart’s health by looking at the specific HDL/LDL #s instead of the total cholesterol #.

My #s are a great example of that perspective: my LDL may be BORDERLINE HIGH, but my HDL is at OPTIMAL levels … there’s that oxymoron-ness again.

So, why am I telling you all of this?!

As a vibrant fan of Mythbusters, I’m here to bust a very common myth about high cholesterol: thin people don’t have to worry about high cholesterol - BUSTED! (FYI: I’m 5’9” + 130 lbs)

Any type of body can have high cholesterol. Overweight people are more likely to have high cholesterol, but thin people should also have their cholesterol checked regularly. Often people who don’t gain weight easily are less aware of how much saturated and trans fat they eat. Nobody can “eat anything they want” and stay heart healthy. Have your cholesterol checked regularly regardless of your weight, physical activity and diet. - American Heart Assocation

That leads to another myth that needs to be busted: all cholesterol is bad - BUSTED!

The CDC website has a simple explanation of the difference between HDL + LDL. To keep it simple, high HDL is good, but high LDL isn’t, because LDL can stick to the walls of your arteries.

Cholesterol is needed for life. It’s the parent molecule for all the major sex hormones, including estrogen, progesterone and testosterone. It’s needed for the immune system, and it’s needed for the brain. (In fact, one of the most serious side effects of cholesterol-lowering medication is memory loss.) - Dr. Oz

Dr. Oz’s message is mirrored by Dr. Frank Lipman, another important voice in mind/body wellness. 

So … now what?! I know my #s + I know that my LDL needs to go down … but how?!

Trying to avoid medication at all costs, lifestyle changes are in order. Harvard Health’s website has a great article with 15 tips on how to lower your cholesterol naturally. Yoga Journal has a nifty article by Dr. Timothy McCall on diet + exercise changes (including yoga, of course), as well as some bite-sized tips from their February 2013 issue. Last but not least, Yoga International published an extremely useful + detailed article in their Winter 2012/2013 issue that I read a month before I had blood drawn.

Here’s the basic changes:

[FOOD]

• More vegetables
• More fruit 
• More whole grains 
• More legumes + seeds
• More omega-3s (FYI: I’ve been taking omega-3 pills for over 6 months; maybe that’s why my HDL is so high?!)
• More fiber
• More garlic
• More olive oil
• More water
• More tea (especially green tea)
• Dark chocolate for dessert
• Less meat - choose lean protein + fish (eggs OK)
• Unprocessed/low-processed soy (edamame, miso, tempeh)
• Less sodium
• MUCH less processed foods
• Low-fat dairy only
• Alcohol in moderation (wine is best!)
• Avoid white carbs
• Avoid trans fats 
• Avoid saturated fat

[EXERCISE]

• Move more … but not A LOT more. Don’t increase your physical activity too drastically or too fast - it may cause extra inflammation you definitely don’t need. Aim for at least 30 minutes daily, even if it is just walking.
• DO YOGA DAILY! Why? Yeah, it’s good for your body, but it is also good for you mind. Reducing stress is a MAJOR part of helping to lower cholesterol as well (embrace those pranayama practices!).

Right after receiving my test results, my husband + I started to make changes.

Note: my husband voluntarily decided that he wanted to change his diet as well. He was just as shocked to find out I had high cholesterol as I was. It really hit home that it can happen to anyone. He doesn’t want it to happen to him + he wants to do everything he can to make it easier to get my cholesterol down. Translation: awesome husband :) <3

I ADORE food - as most people do. Over the years, I’ve collected a number of cookbooks and hundreds of recipes from websites + magazines … but haven’t actually COOKED much from my collection. Out of sheer laziness, my husband + I often stuck to the same dinners each week + used as much pre-made stuff we could.

What’s changed?! I’ve always gone grocery shopping once a week with a meal plan in-hand. Now, that meal plan includes a lot more fresh veggies, much less processed food, + we try new recipes at least 4 times a week, with a few easy favorites saved for busy days. Instead of seeing dinner preparation as an annoying to-do, my husband + I see it as another type of quality time, as well as a vital investment in our health. Bonus: we’ve saved over $200 in just 2 weeks, thanks to eating healthy at home!

In terms of exercise … I’m still working on that. As a yoga teacher, you’d expect me to be practicing yoga every day. Ideally, I would be - and that is starting to happen. Whether I take a 75-minute class or practice for 30-60 minutes at home, every minute on my mat is important, both personally + professionally … and I have to remember that when I get too distracted by everything else!

Last but not least, I haven’t gone running since August 2012. As soon as possible, I’ll finally be investing in a GPS watch + pounding the pavement once again. The cold temperatures aren’t very motivating, but staying healthy is!

———————————————

This has been a very long post, which was also very cathartic to write. I am glad that I am, once again, putting my truth out there and (hopefully) helping other people in the process. I’ve never hidden my ongoing issues with depression + anxiety, how they impact my life, + how I overcome them. I’m adding cholesterol to that list + taking it head-on!

As my eating + exercise habits continue to change, I’ll continue posting updates on how my life is impacted (including my cholesterol levels), so stay tuned! <3

Most importantly, if you’ve never had your cholesterol tested … GET TESTED! The test is covered completely by nearly all health insurance plans. Don’t have health insurance? Get tested anyway! Your health is worth every penny - and who knows, your test results might lead you to new money-saving healthy habits! :)

Phase 2, Day 60 (aka Day 72): Thursday, August 30th, 2012

Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 61 (aka Day 73): Friday, August 31st, 2012

Cardio:

Yoga (@ Yoga Oceanside): 60 minutes

——————————————

Phase 2, Day 62 (aka Day 74): Saturday, September 1st, 2012

Cardio:

Yoga (@ home): 24 minutes

——————————————

Phase 2, Day 63 (aka Day 75): Sunday, September 2nd, 2012

Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 64 (aka Day 76): Monday, September 3rd, 2012

Cardio:

Yoga (@ Yoga Oceanside): 60 minutes

Comments: OK, it’s time for a change. With my new 5-classes-a-week teaching schedule about to start, my time + fitness needs are going to change … so this is the end. The end of the Walking + Yoga DAILY challenge!

Don’t be sad! The Yoga Journal 21-Day Fitness Challenge starts on Monday, September 10th. Along with starting my new teaching schedule, I plan to do the challenge … my schedule will be crazy!

After that, I’ll be getting more strict about a daily Yoga practice (both at home + taking classes) since it is part of my profession … then I have to find time for running. One thing at a time :)

Phase 2, Day 52 (aka Day 64): Wednesday, August 22nd, 2012

Run/Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 53 (aka Day 65): Thursday, August 23rd, 2012

Walk: 

Yoga:

FAIL!

——————————————

Phase 2, Day 54 (aka Day 66): Friday, August 24th, 2012

Elliptical (at gym): 27 minutes; 2.4 miles @ Resistance 5

Yoga (at home): 61 minutes 

——————————————

Phase 2, Day 55 (aka Day 67): Saturday, August 25th, 2012

Run/Walk:

Yoga (at home): 33 minutes

——————————————

Phase 2, Day 56 (aka Day 68): Sunday, August 26th, 2012

Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 57 (aka Day 69): Monday, August 27th, 2012

Run/Walk:

Yoga (at home): 33 minutes

——————————————

Phase 2, Day 58 (aka Day 70): Tuesday, August 28th, 2012

Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 59 (aka Day 71): Wednesday, August 29th, 2012

Run/Walk (on treadmill): 35 minutes; 2 miles @ Incline 2-3

(P.S. it was also 90 degrees in the gym - A/C was broken!)

Yoga (at home): 30 minutes

Comments: Wow - you don’t realize how little you’ve done until you type it all up!  It has been a crazy few weeks as I meet with Yoga studios owners + gear up to start my new Yoga teaching schedule. Needless to say, I need to work harder/make a better effort to put “taking care of myself” at the top of my to-do list … let’s see how next week goes!

Phase 2, Day 44 (aka Day 56): Tuesday, August 14th, 2012

Walk (outside): 35 minutes; 2.1 miles

Yoga (at home): 41 minutes

——————————————

Phase 2, Day 45 (aka Day 57): Wednesday, August 15th, 2012

Elliptical (at gym): 45 minutes; 3.9 miles @ Resistance 5

Yoga (at home): 47 minutes

——————————————

Phase 2, Day 46 (aka Day 58): Thursday, August 16th, 2012

Walk (outside): 33 minutes; 2 miles

Yoga (at home): 33 minutes

——————————————

Phase 2, Day 47 (aka Day 59): Friday, August 17th, 2012

Run/Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 48 (aka Day 60): Saturday, August 18th, 2012

Run/Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 49 (aka Day 61): Sunday, August 19th, 2012

Walk:

Yoga:

FAIL!

——————————————

Phase 2, Day 50 (aka Day 62): Monday, August 20th, 2012

Run/Walk:

Yoga (at home): 32 minutes

——————————————

Phase 2, Day 51 (aka Day 63): Tuesday, August 21st, 2012

Walk:

Yoga (@ Yoga Bound): 75 minutes

Comments: Another great week … almost, haha. My goal was to get through the entire 7-day week without missing one day. It was all going to plan … until Friday came along!

My husband had to go to the DMV + he wanted me to go with him, so I did. By the time we got home, it was nearly 11am + over 90 degrees! That killed my motivation pretty quickly :(

For Saturday, it was the usual issues: had to run our weekly errands, heat wave was still roaring along, + my husband and I had a birthday party to go to that night. For Sunday, frankly, I needed a lazy day! Of course, the heat wave was still buzzing, so that didn’t help.

THANKFULLY … FINALLY … the heat wave seems to be coming to an end - it was only partly sunny today too! Heaven! :)

Phase 2, Day 37 (aka Day 49): Tuesday, August 7th, 2012

Walk (outside): 32 minutes; 2 miles

Yoga (at home): 22 minutes

——————————————

Phase 2, Day 38 (aka Day 50): Wednesday, August 8th, 2012

Elliptical (at gym): 45 minutes; 3.9 miles @ resistance 3-5

Yoga (at home): 35 minutes

——————————————

Phase 2, Day 39 (aka Day 51): Thursday, August 9th, 2012

Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 40 (aka Day 52): Friday, August 10th, 2012

Run/Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 41 (aka Day 53): Saturday, August 11th, 2012

Run/Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 42 (aka Day 54): Sunday, August 12th, 2012

Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 43 (aka Day 55): Monday, August 13th, 2012

Run/Walk:

Yoga (at home): 28 minutes

Comments: Well, the week started out well … then it stopped. My husband was due in court on Friday for a traffic issue (sadly, we lost the case). Thursday was spent preparing + Friday involved spending half of the day dealing with the case.

Normally, I would just workout later in the afternoon … but I still had a long to-do list of stuff. Last but not least, we’ve been having a heat wave all week + it’s easy to see how my motivation was waning. 

Over the weekend, my husband + I just wanted to be lazy with each other - and that was the majority of the weekend, haha. We did have a friend over + swam in our apartment community’s pool on Sunday, but the app on my phone only tracks time in a pool by laps, so I couldn’t find a way to include it.

Phase 2, Day 30 (aka Day 42): Tuesday, July 31st, 2012

Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 31 (aka Day 43): Wednesday, August 1st, 2012

Run/Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 32 (aka Day 44): Thursday, August 2nd, 2012

Walk (outside): 36 minutes; 2.1 miles

Yoga (at home): 26 minutes

——————————————

Phase 2, Day 33 (aka Day 45): Friday, August 3rd, 2012

Run/Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 34 (aka Day 46): Saturday, August 4th, 2012

Run/Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 35 (aka Day 47): Sunday, August 5th, 2012

Walk: 

Yoga: 

FAIL!

——————————————

Phase 2, Day 36 (aka Day 48): Monday, August 6th, 2012

Run/Walk (outside): 34 minutes; 2.6 miles

Yoga (at home): 53 minutes

Comments: Yeah, I failed the majority of last week … and I was doing so well! To be blunt, last week was *cough* “that time”, and I tend to get a bit lazy + self-loathing. That translates to a lack of any physical activity. Is that good? Hell no, but it happens + I’m still working on changing it.

On the plus side, I started this week off strong + I have every intention of accomplishing my goal EVERY DAY! Also, I think it is time for 1-2 Yoga classes this week :) 

Phase 2, Day 25 (aka Day 37): Thursday, July 26th, 2012

Walk (outside): 72 minutes; 3.8 miles

Yoga (at home): 22 minutes

Comments: A nice walk down to the beach, around downtown, + back home - capped off with some Yoga. A good day :)

——————————————

Phase 2, Day 26 (aka Day 38): Friday, July 27th, 2012

Run/Walk: 

Yoga (class at Yoga Oceanside): 60 minutes

Comments: If I had gotten up at 0700, like I usually do, I could have certainly gotten a run in. For some reason, I felt pretty drained, so I slept in. I had the car, so when I woke up a few minutes before a Yoga class was about to start, I jumped at the chance to go … and was so delighted that I did! 

——————————————

Phase 2, Day 27 (aka Day 39): Saturday, July 28th, 2012

Run/Walk (outside): 121 minutes; 6.5 miles

Yoga:

Comments: Getting a run in on Saturday isn’t easy. My husband + I usually run all of our errands (filling the car with gas + getting groceries for the week) first thing Saturday morning. Yeah, I could run in the afternoon, but it’s hot as heck outside at that point!

I was overjoyed when my husband, after going on a short motorcycle ride, was open to the idea of taking a walk around downtown … he even called it “a date” :D We hadn’t gone on a date in ages, so this was a hoot!

We walked around downtown + then went to the harbor, having fish + chips for dinner … which is also why I didn’t do Yoga when I got home … but the food was very fabulous :)

——————————————

Phase 2, Day 28 (aka Day 40): Sunday, July 29th, 2012

Walk (outside): 50 minutes; 2.2 miles

Yoga: 

Comments: Another walk downtown + back home - not as exciting as the day before, but still glad to get out + get moving. Why no Yoga? Got home + had dinner - you know, my usual excuse/reason ;)

——————————————

Phase 2, Day 29 (aka Day 41): Monday, July 30th, 2012

Run/Walk: 

Yoga (at home): 47 minutes

Comments: Another morning that I had a tough time getting out of bed at 0700. When I did roll out of bed at 0945, I jumped at the chance to practice Yoga :)

Phase 2, Day 23 (aka Day 35): Tuesday, July 24th, 2012

Walk (outside): 53 minutes; 2.0 miles

Yoga: xx minutes

Comments: Now that I live just 1 mile from the Pacific Ocean, what better way to fit in my walk then to head to the beach? It was a very nice jaunt + I highly enjoyed it. I have a feeling I’ll be doing it more often :)

I planned on doing Yoga when I got home, but my husband came home, we started cooking dinner, watched a movie … I got distracted, but for a VERY good reason :)

——————————————

Phase 2, Day 24 (aka Day 36): Wednesday, July 25th, 2012

Run/Walk (outside): 30 minutes; 2.5 miles

Yoga (at home): 43 minutes

Comments: Woohoo! Sweaty day! Today’s run went MUCH better than my run last Friday. I think the biggest reason is because, today, I didn’t eat breakfast before running - anytime I’ve ever done that, I don’t have a good run, even if I wait an hour or 2. Also, I went the opposite direction on the running path + enjoyed it much more. My Yoga practice today was also wonderful, including another fun Shoulderstand :)