QuestionI have always struggled to put on weight and have recently been trying to bulk up. I have a large appetite and have always be able to eat what I like without putting on weight, I've also started doing weights. However, a recent trip to the doctor shows i have cholesterol of 6.14. As I'm only 23, I'm told this is pretty high. Could you please advise me of a diet or a website where I can find recipes that are low in cholesterol yet won't make me lose weight as I'm trying to build muscle. Also, is it safe for me to continue taking protein shakes? Any help will be much appreciated. Thanks.
AnswerYOU ARE NOT ALONE!! I was told to reduce my cholesterol intake at age 22, because of an enlarged heart. I have adapted my diet to maximize protein, fiber and "good carb" intake to compensate.
Now the first thing I said when I left the doc's office is "Well no more steaks for me!! This bites!!". I found out pretty quick that this is not so. I tend to eat alot of red meat, but I have switched what kind of meat. I eat alot of deer this is not a problem for me because I am an avid hunter. An easier option is buffalo, or bison, depending on where you live. Location can also influence the price of the coveted bison meat. Both are good options, I dont know how easy it would be for you to get some nice venison on your grill but I find it is about 50% more lean than bison.
The number one thing that has helped me to lower my cholesterol, which was never really high to begin with, was increasing my fiber intake. This can be done a number of ways but I will simplify and tell you what I did. 3-5 times a week I eat "steel cut oatmeal" this is COMPLETELY DIFFERENT than the old Quaker oatmeal. Sometimes you may find it called Irish oatmeal, the best I have come across is in a green metal can with a white logo, I cannot remember the name now but from what I have experienced it is the easiest to cook and it is harder to get the "slimy" texture common with other brands. Just be sure to test the texture when you get close to the elapsed cooking time.
Another easy way to increase your fiber intake is to take fiber pills, I prefer the chewable "Fiber One" tablets. They taste kind of funky but they have more "soluable fiber" than others that I have found. That fancy term "soluable fiber" basically means the fiber that is absorbed into your blood stream that helps to "scrub" away the bad plaque (cholesterol).
As far as the protein "supp's" go I found that Optimum Nutrition puts out good tasting whey protein powder that has lower cholesterol and is easier on the pocket than many other brands. I think I pay about $60 for 10lbs of vanilla ice-cream powder from vitamin shoppe. The great thing is that in each scoop (I think the scoop is 43g) there is 23g of 100% whey protein. This means that there really isn't much filler, again better for you and your wallet.
A big thing to avoid when picking different supliments (supp's as I call them) is egg protein. While I have not removed eggs from my diet I tend to use 2 out of 4 yolks, meaning I cook 4 egg whites and only use 2 egg yolks. BUT do not throw them away, they come in handy if there are other people in the household that will need egg yolks for recipes. A simple quick tip is to use an ice cube tray, placing 1 or 2 yolks per cube freeze, and then pop them out and place them into a zip-top-bag in the freezer, just be sure to label the bag either 1 or 2 yolks per cube (this becomes important for recipes). If 2 of 4 yolks is ok then stick with it but feel free to go down to 1 of 4, this will further reduce your cholesterol intake.
Another handy thing I have found is "Flax seed oil". This is the only oil known to be edible (at least to me!) that contains fiber! This means that you can add fiber to your diet by simply cooking with this oil instead of vegetable, corn, canola, or peanut oil! I like to use 50% flax seed oil to 50% extra virgin "FIRST COLD PRESSED" olive oil. The reason I put that in capitol letters is because it is very important, not to get into to much detail but it is the highest quality olive oil. The great thing about extra virgin olive oil is that it contains a decent amount of LDL's (that's good cholesterol).
But if there is one thing I feel the need to stress more than anything it is to READ THE LABELS!!! This is crucial when trying to lower or raise anything in your diet. Try to steer clear of saturated fats, found in concentration in many processed "foods". I put that into quotes because anything that has to be processed alot really shouldn't be called food. Think about whats hittin' your gut, if it has more than 5 ingredients on the label make sure to read it closely, there are studies going on as we speak that are evaluating the link between preservatives, additives, colorings, and flavorings and a laundry list of health problems.
Try to increase the amount of fruits and vegetables you eat in a day. Eat more "good carbs" before you work out or shortly after. It is critical to muscle growth and development to eat "muscle fuel". The first thing your muscle cells will feed on when involved in strenuous activities is called glycogen. A good way to keep those muscles growing is to eat some whole grain pasta after a workout, about 3 times a week I will ingest about 10 oz of cooked whole grain pasta tossed in some good olive oil with about a tablespoon of "REAL" aged Parmesan or Romano cheese within an hour of a work out. I highly recomend kicking the can of kraft Parmesan out of your kitchen and tell it to never come back! I find that it is better to buy a little bit of good quality foods like high end cheese than it is to get the uber sized tub of death.
Many people ask me about organic meats, dairy and produce. I personally dont buy it I feel it is ridiculously over priced and you really dont know if it is what it claims to be. This is because there as of now is no goverment agency that claims responsibility for policing the "organic" growers.
All of these things should help to reduce your cholesterol, but as we both know nothing takes the place of hittin' the gym. Please let me know if there is anything that does not make sense, or if you have more questions. I also have roughly 300 recipes that I have developed for muscle development and over all better health, and they are at your disposal! All you need to do is ask! I will also leave you with one of my favorite recipes, it is simple, healthy and best of all DELICIOUS!
Honey Citrus Teriyaki Chicken
4 boneless skinless chicken breast
1/2 cup low sodium soy sauce (I like kikoman's)
1/4 cup fresh orange juice (I use "Simply Orange"
1/8 cup lime juice (I like "real lime" for the price)
1/4 cup honey (any kind will do clover is generally cheaper)
2 cloves fresh garlic chopped fine (the jar kind is ok)
3-4 tbsp fine chopped sweet onion (I like vidallia)
1/4 cup white wine (I like sauvon blanc)
1/2 tsp fresh ground black pepper
Combine everything except the chicken in a small sauce pan.
Heat to aprox. 200F, try not to boil. The goal is to simply merry all the flavors. Let the marinade cool to room temperature. If desired tenderize the chicken using either a "jaccard" or fork, simply poke holes in an even pattern across both sides of the chicken breasts, this does not need to be done to much you are simply trying to "break up" the chicken muscle fibers a little bit. Once the marinade is cooled place the chicken into a tupperware container and pour the marinade over the meat. Let marinate over night at the most 30 min at the least. grill on an oiled grill surface on medium heat. Cook until a temperature of 170F is reached for a minimum of 15 seconds. While the chicken is cooking place the marinade into a small sauce pan and bring to a slow boil for a minimum of 3 min. serve with steamed brown rice and steamed broccoli use the cooked marinade as a sauce pouring aprox. 2-3 tbsp. on each piece. This dish if serving a roughly 6 oz chicken breast with 1/2 cup brown rice and 1/2 cup steamed broccoli has about 400 calories, 3g of fat and 4g of fiber.
Please feel free to let me know if I can be of further assistance! Good Luck, Good Health and most of all Happy eating!!
Chef Glen L. Davis II
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