What Your Numbers Mean and How You Can Improve Them
by: Richard Furman MD, FACS
85 percent of people over the age of 50 have significant artery blockage without any symptoms.
Two-thirds of the time, the initial symptom is a full-blown heart attack.
Doctors routinely tell patients to watch their diet, get regular exercise, and lose weight. They also increasingly prescribe “cholesterol lowering” drugs that patients will take every day for the rest of their lives. The pill makes us feel like we’re doing something, so we slack off in our goals for a healthier lifestyle. To make matters worse, the pill solves only a portion of the problem, giving us a false sense of security.
Dr. Richard Furman wants you to know that you don’t have to pin your health hopes on expensive medications that only address a small part of the cholesterol puzzle (and often have negative health-impacting side effects). In this practical guide to better health, he offers specific strategies to
· lower your levels of “lethal” LDL cholesterol
· raise your levels of “hero” HDL cholesterol
· develop new habits that make healthy living easy and natural
· adjust your lifestyle in order to stay off of expensive medications
· and more
Your aging process depends on the health of your arteries.
About the author
Richard Furman, MD, FACS, spent over thirty years as a vascular surgeon. The author of Prescription for Life, Furman is past president of the North Carolina Chapter of the American College of Surgeons, past president of the North Carolina Surgical Society, and a two-term governor of the American College of Surgeons. He is cofounder of World Medical Mission, the medical arm of Samaritan’s Purse, and is a member of the board of Samaritan’s Purse. He lives in North Carolina.
You can listen to a podcast sharing Dr Furman’s postion
Summary of podcast
Dr. Furman explains that our total cholesterol is made up of LDL, bad cholesterol, and HDL, good cholesterol. If we’re not doing something about the high levels of LDL in our blood, this will negatively impact our arteries and our overall quality of life. This is because LDL acts as tiny splinters that get into the walls of arteries. On the other hand, HDL acts as a small police car that travels through arteries and plucks out and disposes of the LDL. Ideally, one would have a total cholesterol below 200, with LDL being below 100 and HDL being above 50.
If you’re trying to reach ideal cholesterol numbers, you should first try to reduce LDL through eating healthy. Medical literature has shown that there are bad fats that cause damage to arteries through LDL found in red meats, dairy, and fried foods. Studies show that if you cut out bad fats, but substitute sugar for those bad fats, that also hurts your arteries. Instead, you must substitute bad fats with good fats, such as fish, nuts, and olive oil.
In addition to reducing LDL, you can also increase HDL levels. This is achieved through losing weight if you are overweight and exercising regularly. These activities, when combined with eating an appropriate diet, will help to bring your cholesterol numbers into the ideal range.
The more you know about managing your cholesterol, the easier it is to adopt the lifestyle that will add years and quality to your life.
When a book written by a professional speaks in layman’s terms, I love it. This was a very easy book to read and one that I’m glad I picked up at the beginning of the year. It helps me keep my (sometimes) very unevenly balanced priorities in place.
The action steps at the end of chapters (example below) were simple and easy to follow.
1. Recruit an accountability partner or organize a support group to help you develop a plan. Determine how often
you will communicate about your progress. Develop your goals together.
2. Buy two or three types of fat-free salad dressing to replace your current dressings at home.
3. Eat nothing fried for the next week.
I know that there are different schools of thought with regard to what fats are ‘good’ or ‘bad’ and I’ll soon share another book that somewhat contradicts this one. However, like I said, I got a lot of out this book.
I got a copy of the book for review from the publisher via NetGalley
There are times you plan to do something and before you know it you are gone well past the date. Like this post – it was meant to be up two months ago. I had it all scheduled. But it didn’t happen. This year is all about starting over, remember? Help and Hope While You’re Healing: A woman’s guide toward wellness while recovering from injury, surgery, or illness is a book I’m so happy to share with you, because it is written by my blogging friend, Christine Carter.
Christine Carter is a SAHM of two pretty amazing kids. She has been writing at TheMomCafe.com for six years, where she hopes to encourage mothers everywhere through her humor, inspiration and faith. You can also find her work on For Every Mom, Blunt Moms, Sammiches and Psych Meds, Mamapedia, Her View From Home, Huffington Post, MomBabble, and Scary Mommy.
Help and Hope While You’re Healing: A woman’s guide toward wellness while recovering from injury, surgery, or illness
At some point in her life, almost every woman will experience an injury, surgery, or illness, catapulting her into a season of stillness and often painful recovery. This is a simple, yet intimate book that will speak personally to the reader and lead them through the common tests and trials every woman will face when being down for the count.
It includes the following topics:
*Identifying specific plans and preparations for the areas of responsibility that need to be addressed while in recovery.
*How to manage the grueling and often relentless pain
*The significance of reaching out for help and how to do it
*Discovering your passion and purpose during this season of stillness
*Honoring your unique healing process
*Keeping a healthy perspective in this stuck place
*How to cope with limitations and embrace your gifts
*The importance of prayer and spirituality in providing peace and restoration
*Discovering and embracing the hope for healing and a life anew
Christine’s encouraging words and directives guide us in managing the physical pain and emotional struggles of recovery. She inspires with thoughtful and motivating insights from her own experiences, explaining the value of letting go and receiving help–two challenging concepts every woman faces. In coaching us how to honor our healing and pace ourselves with patience and self-love, she gently reminds us that self-worth is not measured by productivity.
With Christine’s help, we can discover a treasure trove packed with new passion and purpose in the downtime as she points us toward deep meaning and significance–if we are willing to surrender what we must and grab hold of what we can. If you face an upcoming surgery, suffer from chronic illness, or are down for the count with a sudden injury, let Christine walk along you. Use this working guide to lead you through transforming exercises offering a new perspective on your recovery–one filled with gratitude, a bit of fun, and hope through the healing!
Christine was kind enough to send me a copy of the book and I loved it. Her humour and strong spirit come shining through. This will make a great gift to a friend or family member struggling with recovery or a chronic illness.
Sometimes the Universe speaks really loudly. I have been struggling to maintain my blog that I keep almost exclusively for book reviews. And just two days ago, the blog broke – or at least I seem to have lost a whole lot of posts. While I try to get them back up, I realize that I’m past the due date for announcing the 2017 Outdo Yourself Reading Challenge. So I’ve decided to move it to this blog and possibly open it up to more people.
I had challenged myself to read 250 books in 2016 and I’m falling behind by about 10 books at this point. However, I’m certain I can push in at least 3 more. Still not 250, but I’m not complaining. This year, I read far less non-fiction than I wanted to and a lot more quick (read ‘mindless’) romance novels.
Taking a cue from Modern Gypsy, I’m going to reduce the number of books for 2017 and focus more on creating rather than consuming. Yes, it’s going to be the reverse of an ‘outdo yourself reading challenge’ for me! 😉
My personal challenge for 2017 will be a 100 books including at least 40 non-fiction titles.
If your goal for 2017 is to read more, then this is the reading challenge for you! Are you up for the challenge?
Reading Challenge Details:
Runs January 1, 2017– December 31, 2017 (books read prior to 1/1/2017 do not count towards the challenge).
You can join anytime from now. Sign up in the linky at the bottom of this post.
The goal is to outdo yourself by reading more in 2017 than you did in 2016. See the different levels below and pick the one that works best for you. You can move up a level as often as you’d like but no moving down. Remember, the idea is to challenge yourself.
Books can be any format (print, ebook, audio).
Books can be any genre (fiction, nonfiction, romance, mystery, etc.).
Novellas that are 100 pages in length (give or take), as well as full-length novels, will count for this reading challenge.
Re-reads and crossovers from other reading challenges are allowed.
To join the challenge, grab the 2017 Outdo Yourself Reading Challenge button below and post this reading challenge on your blog to track your progress. Please include a link back to this sign-up post so others can join the reading challenge too.
You do not have to be a blogger to participate; you can track your progress on Goodreads, LibraryThing, BookLikes, etc., so as long as you have a dedicated shelf for the 2017 Outdo Yourself Reading Challenge and your profile is not private. The point of linking up is to have a place where people can see what you’re reading.
Getting My Heart Rate Up: read 1–5 more books (or 250–1,499 more pages)
Out of Breath: read 6–10 more books (or 1,500–2,749 more pages)
Breaking a Sweat: read 11–15 more books (or 2,750–3,999 more pages)
I’m on Fire!: read 16+ more books (or 4,000+ more pages)
Sign Up Here
Please include your name & the name of your blog (e.g. Corinne @ Everyday Gyaan.com) with the direct URL link to your blog post or dedicated shelf (on Goodreads/LibraryThing/BookLikes). Any links to a blog’s home page or main profile will be deleted.
Today I’m happy to share with you about a book called Ask Me Again with a note from its author, H M Shander. Although the book itself is in the womens’ fiction/ contemporary romance genre that I normally share on my other blog, I’ve chosen to share this with you here, because over the next two weeks the proceeds from the sale of the book will go to a great cause.
Also, since I’m writing for #NaBloPoMo, I thought it was right for the message and the giveaway to reach a larger audience.
Ask Me Again
After years of walking on eggshells and feeling trapped in her unhappy marriage, 30-something year old Charlotte feels alone and unwanted. She longs for a time when she was happy and truly loved. When her world is turned upside down by a broken waterline, the true loneliness of her life becomes overwhelming. How did she end up here?
Andrew is a good-looking, Russian man with the heart of gold and the ability to make Charlotte’s heart come alive after years of it slowly tapping along. When he shows up on her doorstep as the Project Manager in charge of repairing her flooded home, it seems she will have to fight hard against her feelings. She’s married and he’s engaged, and they have a history.
It’s been more than 13 years since Andrew and Charlotte broke up, but that doesn’t mean the past is forgotten. The more time they spend together repairing the house, the harder it becomes to resist their intoxicating chemistry.
Through death, lies and betrayals, Charlotte leans on Andrew, finding solace in the fact that she never needs to hide herself from him. When a huge loss pushes her to the edge and makes her question everything, she has to decide if she should stay in the life she’s created and make the best of it, or risk it all for a second chance at true happiness.
Note from H M Sander
I’ve been writing since I was fourteen. My original stories were handwritten on loose-leaf paper tied together with yarn, complete with its own custom cover courtesy of cut-outs from whatever magazines I had around.
My early love developed into a passion for writing contemporary romance novels. Now, as an adult who has experienced reality (not like my wildly naïve fourteen-year-old self) my characters overcome tough odds, with real (and dark) obstacles. However, the rewards are sweeter.
My heroes who are swoon-worthy and handsome and gentle, who have their own issues. No domineering alpha-males from me – I’ll leave those to many other wonderful authors I know and adore. My heroines are less than perfect with a very select few she’ll call friends. She’s neither popular nor outgoing but deeply loved by those lucky enough to know her.
Right now I am hard at work on a sequel to Duly Noted as well as a second-chance romance story. I’m also tinkering on a novella which follows after Ask Me Again as I’ve received many emails from readers asking for more from Charlotte and Company.
It’s because of wonderful readers that I continue to write and develop my stories. I absolutely adore it when readers connect with me on Twitter because I’m very chatty on there, more so than my Facebook page . However, regardless of the way you contact me, I’m sure to respond.
For the first two weeks of November, all PROFITS from the sales of ASK ME AGAIN are being donated to the SAIF Stop Abuse in Families – Society. (www.stopabuse.ca)
This not-for-profit organization provides services and counselling to its clients (and families) who are experiencing abuse. They also have support groups, and have partnered with schools and community groups to give education and prevention. Locally run and operated, they are an organization near and dear to my heart.
Family counselor and author Jane Wyker, says choosing to be “soul selfish” is the most vital lesson a woman can learn, at any age. Her memoir, Soul Selfish: The Awakening of a “Good Girl” (Lioncrest, June 2016), traces Wyker’s path of overcoming multi-generational and cultural influences, shedding conditioned beliefs, behaviors and roles, and gradually taking ownership of her own womanhood.
Soul Selfish: The Awakening of a “Good Girl”
Soul Selfish: The Awakening of a “Good Girl” (Lioncrest, June 2016) explains the importance of becoming aligned with your true self to create a path to sustained happiness.
In Soul Selfish, Wyker illustrates how her childhood patterns of being a “good girl” continued into mid-life, as she routinely prioritized others’ needs and desires before her own. Through insightful and spiritually uplifting stories, she shares her journey towards happiness, creativity, freedom and peace possible for anyone dedicated to honoring their authentic self—their soul.
Recounting a remarkable life story that spans eight decades, Soul Selfish illustrates the happiness, creativity, freedom and peace possible for anyone dedicated to honoring their authentic self. Wyker looks back on her life with the unique perspective and wisdom that only time provides to reveal how true, lasting happiness can be achieved when we dare to be selfish for our soul. She credits her 46-year immersion in diverse psychological and spiritual teachings for her enlightenment. Soul Selfish, traces Wyker’s path of overcoming multi-generational and cultural influences, shedding conditioned beliefs, behaviors and roles, and gradually taking ownership of her own womanhood.
About Jane Wyker
Jane Wyker, an 80-year-young accomplished family counselor, former teacher and spiritual explorer, is a smart, passionate woman, eager to share the fruits of her forty-six-year inner journey. Her memoir, a début book, aims to do just that.
Wyker experienced many of life’s challenges — marriage, parenting, divorce, indebtedness, career-building, forgiveness and loss. She believes that her stories will inspire women around the world, and the men who love them, to honor their true, authentic selves.
After her 18-year first marriage ended in divorce, she started her career as a parent educator, a brand new concept in 1977. She opened a school for parents, became known for her innovative program and quickly expanded into facilitating women’s personal development groups. In response to requests from participants, Wyker began counseling private clients about marriage and family issues, career, addiction and loss. She later developed a corporate seminar program focusing on parenting skills and balancing work and family responsibilities for working mothers. It was a topic she understood intimately as she managed her thriving career while raising her four children and pursuing her own spiritual growth.
Wyker earned an early childhood development degree from Cornell University and has spent decades studying psychological and spiritual personal development principles from master teachers.
When she is not spending time with her children, six grandchildren or traveling the world with her second husband of thirty years, she enjoys practicing Pilates, playing tennis, dancing and blogging on women’s issues.
As I inched towards midlife I started to realize the importance of giving my own needs the respect and value they deserved. So when I read the title of this book, I realized that it was one I certainly wanted to read. I’m happy to report that I was not disappointed.
I loved the authenticity and honesty of Jane Wyker’s writing. Taking us from her early years to the present time, the author shares her responses to life’s challenges. It’s rich with insight and really shows us the journey of a soul that struggles and grows, deals with loss, learns to forgive herself and live with compassion.
The book was successful in making me take a good look into my life, which any good book does.
I would recommend this wonderful, true story if you’re looking to get more authentic and live with soul.
Disclosure: I received a free copy of this book in exchange for an honest review.
Today, September 10, is World Suicide Prevention day – a day dedicated to bring focus on how we can prevent the tragedy of suicide and all the grief and devastation it leaves in its wake.
Last year I read a book that I got through NetGalley and though I was supposed to share a review of it a long time ago, it somehow didn’t happen. However, the book and its author have stayed in my mind and I would recommend that you read it too.
Standing on My Brothers Shoulders: Making Peace with Grief and Suicide
Tara Lal is a full time fire fighter with Fire and Rescue NSW based at Woollahra fire station in Sydney. She was born in North London in 1971 to an English mother and an Indian father, but moved her life to Australia twenty years ago.
Tara Lal’s childhood was battered by her father’s mental illness and by her mother’s death when she was thirteen. Caught up in grief and despair, she developed a deep, caring bond with her charismatic and kind older brother Adam, though he struggled silently with growing anxiety and depression. Four years after their mother’s death, Adam committed suicide.
Grief and insecurity threatened to engulf Tara, but eventually she found, through a dialogue with the words her brother left behind in his diaries, her reason to live.
Ever since her brother’s death Tara held onto his diaries with the intention of doing ‘something’ with them. She remained acutely aware of the tragic beauty in his writing and an overarching sense that he wanted them to be read. Some twenty odd years after his death, the time finally seemed right and Tara began transcribing his diaries. The break-up of a relationship in her late thirties combined with a call to a suicide at work thrust Tara into reliving her teenage grief. So began what felt like a vomit of words onto the page. As the writing unfolded she began to feel an overwhelming sense that somehow by telling her and her brother’s story between them they could shine a light for others as they navigated their darkest days.
An honest and insightful book
Tara loved and hero worshipped her brother and when he took such an extreme step, he left her totally devastated. The book is honest, insightful and I was totally caught up with Tara’s story of loss and survival and how she broke the cycle of grief and despair in her own life.
Tara and Adam’s story is unfortunately one that is repeated around the world. Just recently, I wrote about a young girl who commited suicide and how communication and a little more attention to her might have prevented the tragedy. Today, let’s rededicate ourselves to connecting, communicating and care to prevent suicide.
Please read these two posts from bloggers I admire :
My parents always encouraged me to read and I developed book love rather early in life. But they never gave me this advice :
“One must always be careful of books,” said Tessa, “and what is inside them, for words have the power to change us.” – Clockwork Angel
Be Careful Of Books
When I close my eyes, I see a small darkish room in a guest house where I began to read a book that seemed a little too heavy for a 11 year old. But I loved it. And there began my journey with Miss Austen. The book? Pride and Prejudice. Soon after I read Emma and then there was no stopping me. I read all of her books. And I’ve read them all over and over again.
Don’t ask me what the draw is exactly? Especially when I now know all the stories and the characters. But it seems that I’m not the only one who is Austen obsessed. I’m not the only one who is still filled with excitement when I read these lines about Elizabeth’s first, and somewhat furtive visit to Pemberley, the estate of Darcy.
Elizabeth, as they drove along, watched for the first appearance of Pemberley Woods with some perturbation; and when at length they turned in at the lodge, her spirits were in a high flutter.
The park was very large, and contained great variety of ground. They entered it in one of its lowest points, and drove for some time through a beautiful wood, stretching over a wide extent.
Elizabeth’s mind was too full for conversation, but she saw and admired every remarkable spot and point of view. They gradually ascended for half a mile, and then found themselves at the top of a considerable eminence, where the wood ceased, and the eye was instantly caught by Pemberley House, situated on the opposite side of a valley, into which the road, with some abruptness, wound. It was a large, handsome, stone building, standing well on rising ground, and backed by a ridge of high woody hills;- and in front, a stream of some natural importance was swelled into greater, but without any artificial appearance. Its banks were neither formal, nor falsely adorned. Elizabeth was delighted. She had never seen a place for which nature had done more, or where natural beauty had been so little counteracted by an awkward taste. They were all of them warm in their admiration; and at that moment she felt that to be mistress of Pemberley might be something!
Reading several Austen inspired books down the years and watching the televised versions of many of her stories, including Becoming Jane – a biographical film about Jane Austen, has only peaked my interest in all things Austenian.
Lyme Park – this was used to depict the outer facade of the imaginary Pemberley in BBC’s 1995 Pride and Prejudice series.
As different a world as the one Austen’s heroines lived in is from mine, the advice that comes through is so relevant to modern day living, even if some of it comes off as being cynical. Let me share some with you.
It is very difficult for the prosperous to be humble. —Emma (1815)
Vanity working on a weak head, produces every sort of mischief. —Emma (1815)
The more I see of the world, the more am I dissatisfied with it; and every day confirms my belief of the inconsistency of all human characters, and of the little dependence that can be placed on the appearance of merit or sense. —Pride and Prejudice (1813)
To sit in the shade on a fine day, and look upon verdure is the most perfect refreshment. —Mansfield Park (1814)
Indulge your imagination in every possible flight. —Pride and Prejudice (1813)
They are much to be pitied who have not been given a taste for nature early in life. —Mansfield Park (1814)
Surprises are foolish things. The pleasure is not enhanced, and the inconvenience is often considerable. —Emma (1815)
Know your own happiness. Want for nothing but patience – or give it a more fascinating name: Call it hope. —Sense and Sensibility (1811)
There is nothing I would not do for those who are really my friends. I have no notion of loving people by halves, it is not my nature. —Northanger Abbey (1817)
Life seems but a quick succession of busy nothings. —Mansfield Park (1814)
And finally the one that appeals to me so much and is so relevant to this post:
“I declare after all there is no enjoyment like reading! How much sooner one tires of any thing than of a book! When I have a house of my own, I shall be miserable if I have not an excellent library.”
― Jane Austen, Pride and Prejudice
Are you similarly afraid of books?
Linking into #FridayReflections hosted by Sanch Vee and Write Tribe and responding to the prompt: “One must always be careful of books,” said Tessa, “and what is inside them, for words have the power to change us.” – Clockwork Angel
Also linking into Finish the Sentence Friday. This week’s sentence is “When I close my eyes, I see…” The hosts are Kristi Campbell of Finding Ninee and this week’s sentence thinker-upper, Kerry Kijewski of Her Headache.
Today I’d like to share with you details about a booklet by Jae Ellard, the founder of the Simple Intentions website, The Five Truths About Work-Life Balance.
The Five Truths About Work-Life Balance
Work-life balance has nothing to do with work. Really. It also doesn’t matter what words you use to describe it. The fact is, most people share a similar desire to create easy joy and meaningful engagement across the roles, relationships and responsibilities that make up life.
Our current habits and perceptions often get us stuck and prevent us from creating the life we desire. Get unstuck, learn the truths about work-life balance.
Category: Adult non-fiction, 102 pages
Genre: Self Help
Publisher: Simple Intentions
Content Rating: G
Meet the author:
After years in senior communication roles crafting content for executives, Jae collapsed from stress-related adrenal fatigue. This life-altering experience propelled her to research human behavior, neuroscience, mindfulness, and organizational relationship systems.
In 2008, Jae founded Simple Intentions and developed the Mindful Life™ Program, which includes four group coaching workshops to generate reflection, awareness and action at the organizational and individual levels. Jae has taught the skill of awareness to thousands of employees at multinational corporations in more than 50 countries including China, Russia, India, Japan, Brazil, United Arab Emirates, Germany, United Kingdom, Norway, and the United States.
Jae contributes to the Awareness at Work column for Mindful Magazine, the Healthy Living section on Huffington Post as well as the Simple Intentions blog. Jae has a master’s degree in Communication Management from Colorado State University and a bachelor’s degree in Broadcast Communication from Metropolitan State College of Denver. She holds certificates in co-active coaching and organizational relationship systems coaching and is the author of seven books.