Cholesterol, Diet, Weight loss, exercise, etc

Hi, My mum (who is also autistic) had high cholesterol and was determined to at least try to reduce it with lifestyle changes rather than medication and she was successful with the help of a really good dietitian. She actually only had one session with the dietitian but she gave her some personalised tips and guidance and it really made a difference- her cholesterol is now within normal range and she even lost some weight without trying. I have been working with the same dietitian for years now to address autism and IBS related issues around food- I have ARFID and IBS etc and it's been hard but the dietitian (Dalia), is amazing and has a great understanding of autism- I was so lucky that my university helped fund some sessions with her. I'm not sure I would still be here without her and she has not just provided good dietary advice but has such a positive influence on my mental health and has really helped me understand myself better. Here are her details in case this is something you might consider: home | dalia weinreb (dalianutrition.com) 

Sorry Dev I was asking GPK.

Yes I am going to suggest using nice ingredients to mask the taste of the ones you don't like, there are plenty of books and online recipes, I'm not a fan of shakes and smoothies myself.

You are what you eeeat bruv, just cut sugar and carbs

I would suggest changing your exercise regime - the yoga does not burm much in the way of calories so I would suggest 5 sessions per week of resistance based workouts (upper body + core alternated with legs + core) for about an hour followed by as long a cardio session as you can sustain (upwards of 40 mins ideally).

This will build muscle that burns calories even when they are not being used and the cardio has a secondary benefit of burning calories and improving your stamina.

Eat some carbs (oat based cerial perhaps) about an hour before the workout and within an hour after have some protein (chicken is a nice, lean meat).

For the veg consumption, how about cooked veg? For example:

Steamed broccoli

Boiled runner beans

Roast pumpkin (high in fibre and carbs too so have in place of chips)

Roast ocra (sprinkle some paprika for extra flavour)

Roast obergine slices

Raw tomatoes (beef tomatoes have lots of flavour and contain no cow)

Try to avoid much in the way of oils, salt and cheeses to be added to these as they don't help. For flavour, coat in a little olive oil, a little salt, pepper, garlic paste, chilli flakes, paprika or whatever spices make them taste nice to you.

For protein, chicken is the best option - you can roast one and it will last for days in the fridge.

For shakes etc, use skimmed milk and artificial sweetener (sucralose is the best option I hear) and add in things like strawberries, banana and apple - all pretty low in calories although not zero.

Avoid the likes of nuts and peanut butter - these are calorie heavy. maybe consider adding a finely chopped date into smoothies for a similar depth of flavour.

In the end you are best speaking to a nutritionist, getting a diet plan that works around your food hates and use this in conjunction with your own exercise plan that has lots more resistance and cardio than you currently have.

GPK26 said:

I'm in my 50's so there are limitations as to what my body is able to do

I can't agree with this I'm afraid. I'm doing much more now than when I was in even my 20s and I'm in my late 50s now. It is down to a combination of will power and planning. Age alone will not give these limitations. I'm much stronger than I have ever been and am close to getting a six pack back that I haven't had since I was 20.

If you have an underliying health issue (eg osteoperosis) then that is a different story but is not down to age alone.

Hello,

I understand your issues with the good foods we should eat. I have the same issues with textures. I do eat a lot of fruit and some vegetables. I am a recent convert to muesli, prepared the Swiss way by soaking it overnight in milk and then adding yoghurt at breakfast. Despite my dyspraxia, I do cycle a lot and so burn off the calories. Forget 2500 a day, I can go through 6000. Of course, this is not for everyone but keeping moving is key as is trying to avoid ultra high processed foods, not easy but I have read that they can cause weight gain due to our bodies do not know what to do with these ingredients.     

Yes, I love shakes/smoothies, but to date I have only had them made with milk, water, protein powder, banana and a couple of spoons of peanut butter.

I'm guessing that you are going to maybe suggest using some nasty [lol] ingredients like spinach or kale and masking the taste with some nice things such as fruit, peanut butter, etc.

If so, please could you point me in the right direction for some good recipes?

Thank you for your very informative reply.

Unfortunately, as I said in my OP, foods such as veg and fish are a big NO for me.
I do like nuts, but I thought that they also have negatives when it comes to health.

I have recently become more aware of my salt intake and am cutting down - my wife had a habit of putting a lot of salt on chips.

My BMI was just over 31, but that was a basic calculation (age, height, weight) that didn't take body composition into account. Since joining the gym I have bulked up in terms of muscle mass and I'm sure that I have burnt a lot of fat (thanks to the cardio elements).

I dont have a sweet tooth, but I do have to have just under a teaspoon of sugar with coffee and tea which I probably have 4 cups a day. 

I don't smoke - quit around 15 years ago.

Hi The CatWoman.
Not sure if You were asking GPK26 or Myself.
Dedicated protein shakes are excellent but the body still needs vital vitamins and Minerals
via fruit and veg, Vitamin supplements only " aid ".
Also too much protein stresses the kidneys.
Sorry if You were asking GPK26.

Can you cope with smoothies and shakes?

Hi
You need to understand  cholesterol.
Yes,it is associated with fatty foods, but it can also be hidden.
For example.. I egg ( including yolk ) would meet Your daily  cholesterol limit, opposed to two which would generally put You over.
We are not talking calories here, we are talking about the amount of fat travelling through you blood vessels which can 
put a strain on the heart pumping blood.
The liver produces  cholesterol and anything like alcohol even in moderation will increase  cholesterol.
Healthy fats such as olive oil ( moderation ) and nuts contain healthy benefits, as does the fish You mentiioned but FRESH,no batter etc.
High salt content in foods over time can and will narrow Your blood vessels also leading to hypertension,again
stressing the heart. The salt acts in Your blood vessels like plaque and tarter on Your teeth but unlike visiting the Dentist
this is IRRVERSIBLE.
BMI is calculated via body fat vs muscle mass vs Height.
Basically,to reduce  cholesterol levels.. Eat lots of fruit and veg, limit alchohol, nothing fried, low carbs and high protein ( lean ) no fat such as sausages and bacon. SUGAR is Your enemy here ! Limit it as much as You can.
And plenty of cardio workouts each week to keep the blood flowing  easily through those vessels.
Less body fat = low  cholesterol.
It is a science but healthy eating and regular exercise will keep Youy on track.
P.S Smoking also promotes the collection of fats in the vessels which is not good news.
MODS... This is not Medical advice, it is nutrition and healthy lifestyle.