Desirable Lab Value Ranges: Total Cholesterol: <200 Lousy Cholesterol LDL: <100 Happy Cholesterol HDL: 4060+ Blood Pressure: 110/70 Fasting Glucose: <100 (100110 is prediabetes; 120+ is diabetes) Case Study #1: John 45 yo male, single, lives in a condo, loves to ride his bike on weekends, walks to work and back. He is 6 0 tall and weighs 240 lbs making his BMI 32.5. Lab Work: Total Cholesterol: 239 LDL: 132 HDL: 25 Fasting Glucose: 76 Blood Pressure: 149/97 What he ate yesterday: Breakfast Oatmeal Snack Skips Lunch Subway Spicy Italian Sandwich, Soda, Chips Snack Snickers Dinner Pagliacci Pizza, Soda Actual treatment: Since John moves a lot (spin classes and walking) his HDL isn t low because of lack of exercise, its low due to low intake of healthy omega fats. His glucose is nice and healthy in range, so his pancreas and liver are working just fine, but his overall cholesterol and bad cholesterol are too high. We need to lower his sodium (ditch the pizza and chips), increase his fish (omegas) intake or in this case we added fish oil supplements. Ditch the soda. Continue his workouts. Add protein to breakfast
Add healthy balanced morning snack Order a healthier subway sandwich, no soda, no chips, add veggies on the side if hes still hungry. Instead of snickers at snack, have fruit and some nuts Dinner changes from pizza to making pasta and meatballs (or another balanced meal at home) without soda. Case Study #2: Jane 28 yo female, newly married, lives in a house, works fulltime, likes to workout but has little time to do it. She is 5 7 and weighs 235 lbs, making her BMI 36.8. Total Cholesterol: 210 LDL: 118 HDL: 35 Fasting Glucose: 99 Blood Pressure: 124/80 What she ate yesterday: Breakfast Granola bar, coffee Snack Skips, more coffee Lunch Teriyaki Chicken, extra soy sauce, rice Snack Granola bar, coffee Dinner Out to dinner with husband cheeseburger and side salad Dessert Leftover Halloween candy Actual Treatment: Jane s excuse was that she works too much and doesn t have enough time to workout and is always eating on the run. She is in a tricky place where her actions are starting to cause all of her labs to rise slightly high cholesterol, slightly high glucose, slightly high blood pressure and she is overweight. She needs to find time to exercise, decrease saturated fat, decrease sodium and increase water to help get her labs down and her weight off. Add protein to breakfast, drink water after coffee Add balanced morning snack Skip the extra soy sauce with lunch (lower the sodium) and add a salad Balance her afternoon snack and drink water after coffee
Order something with less saturated fat and salt at dinner like chicken with rice and veggies or protein salad. Ditch the Halloween candy (or just have one ) Case Study #3: James 18 yo male, plays highschool football and basketball, lives at home with Mom and Brother. He is 6 2 and weighs 175 lbs making his BMI 22.4. Total Cholesterol: 170 LDL: 88 HDL: 54 Fasting Glucose: 85 Blood Pressure: 139/90 What he ate yesterday: Breakfast 3 waffles, 4 links sausage, syrup, energy drink Snack Skips Lunch Chicken Burger, Fries, extra salt, Soda Snack Protein Bar, water (before and during practice) Dinner 4 slices cheese pizza, milk, breadstick Actual Treatment: James has a healthy BMI, good cholesterol, good glucose, but his BP is way too high for his age. James is eating way too much salt and is also quite dehydrated. Sausage has a lot of sodium, so lets switch to a hard boiled egg for his breakfast protein Include a fruit and some nuts with morning snack (since there arent any fruits and veggies in his diet!) Skip the fries, stop salting things and maybe get the burger and have a side salad with it. Ditch the soda, do water instead. Protein bar and water is fine for practice, but whole foods are better. The pizza, milk and breadsticks are all mostly carbs. What if he had 2 slices of pizza and then a salad with chicken on the side? Or he can ditch the pizza and do a healthier meal with protein and veggies and a carb. Drink 1 glass milk then switch to water.
Case Study #4: Jenny 21 yo female college student. Lives in a sorority house, has a heavy course load this semester and is on the college dance team. Jenny is complaining of random nausea and shakiness throughout the day which makes her feel terrible, and she is also have a lot of carbohydrate cravings. Jenny is 5 5 and weighs 130 lbs making her BMI 21.6. Total Cholesterol: 120 LDL: 90 HDL: 50 Fasting Glucose: 85 Blood Pressure: 110/70 What she ate yesterday: Breakfast: Fruit Loops, skim milk Snack: Banana Lunch: Salad with Chicken, Diet Soda Snack: Veggies and hummus, energy drink Dance Snack: Pretzels Dinner: Top Ramen, Diet Soda Snack: Goldfish Dessert: Fro yo study break Actual Treatment: Jenny is active, healthy (great labs) and trying her best to eat well through college. But late night studying and her sugar cravings paired with unbalanced eating is causing her to feel low blood sugars and cravings throughout the day. Change the cereal to some eggs and a waffle or something more balanced Add nuts to her banana at snack Add a fruit to her salad, skip the soda Have something with carbs and protein after dance, a greek yogurt or some trail mix Try pasta and meatballs for dinner or chicken and rice (something with protein) and have water with dinner. Snack on some nuts with the goldfish Fro yo is fine every once and a while, make sure she eats balanced throughout the rest of the day
Case #5: Jordan Jordan is a 32 yo male. Jordan is married and works 50+ hours per week at his job, and plays basketball 1 time per week with his friends. Jordan is 6 4 190 lbs making his BMI 23.1. Total Cholesterol: 367 LDL: 285 HDL: 51 Fasting Glucose: 83 Blood Pressure: 115/78 What he ate yesterday: Breakfast: Protein shake, cereal with milk Snack: Skips Lunch: Fish, Couscous, Salad Snack: Protein Bar, nuts Dinner: Fish, rice, cauliflower Actual Treatment: This is actually my husband, with 1.5 inches and 10 lbs off of his real height and weight. Lemme know what they come up with haha Case #6: Jesse 35 yo male who works at a large software company 60+ hours per week, sitting at his desk. He has free food available to him all day through his company, vending machines, cafeteria, you name it. He lives alone in a condo. He is 5 9 tall and weighs 275 lbs, making his BMI 40.6. Total Cholesterol: 320 LDL: 247 HDL: 20 Fasting Glucose 117 Blood Pressure: 146/87
What he ate yesterday: Breakfast: Drive thru breakfast sandwich, hashbrowns, large orange juice Snack: Yogurt Lunch: Thai food from cafeteria (noodles, chicken, peanut sauce) Diet Soda Snack: Chips from vending machine, diet soda Snack: licorice Dinner: Entire medium pizza, regular soda Snack: Butterfinger Actual Treatment: Jesse needs an overhaul. Jesse needs to rebalance each meal, go for much less salt and saturated fat. Jesse also needs to incorporate more movement; walking, etc. No soda, more water.