I didn’t know.

I haven’t gotten all the numbers back on my last doctors appointment, but the nurse called me yesterday to tell me that my cholesterol is high.  Really high.  I didn’t even think to ask the number, but I should be getting all the results in the mail in a couple days.  I’ve been on cholesterol medicine since September, and never really thought much of it.  Now I am taking twice as much medication.

Truth be told, I didn’t even know what foods were high in cholesterol, it’s something that wasn’t even on my radar.  I use Fat Secret to track all my food.  So I did a little digging last night.  Um, turns out my favorite foods are high in cholesterol:




So I looked back at a particular day, this is what I ate:

Breakfast: two tostadas with two scrambled eggs, spinach, turkey sausage and cheese: 440 mg of cholesterol

Lunch: Buffalo chicken tender stuffed potato with cheese: 85 mg of cholesterol

Dinner: Burger with cheese and potato chips: 103 mg of cholesterol

628 mg of cholesterol for that day!

I low cholesterol diet is considered to be under 200.  Gah.  Just one more number for me to look at.  But, I guess its better to know than not know, right?

And then what did I have for breakfast?  An egg/cheese sammie!  Must buy egg beaters and stick to egg whites.  But I really, really like cheese.

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I ended up doing the stair master at lunch for 35 minutes.  I did the speed intervals and its pretty hard – it has 20 levels and I did my slow interval at level 8 and my fast interval at level 12.

workout   mileage floors

I did 2.37 miles in 35 minutes for 114 floors.  Then I stretched for 5 minutes and then did 5 minutes of abs on the bosu.  A nice 45 minute workout.

OMG, the Asian Noodle salad I made yesterday?  Fantastic.  Such a great way to use up leftover beef roast.  I adapted the recipe from The Cozy Apron.  I just doubled the recipe for me and my boss.


2 cups cooked soba noodles (cooled), drizzled with a touch of olive oil to prevent sticking
6 ounces of leftover beef, cut thin
2 cups broccoli slaw
2 teaspoons crushed peanuts
1 tablespoon cilantro leaves, chopped
• Sweet-Spicy Peanut Sauce (recipe below)


-Add all of the ingredients through the chopped cilantro leaves into a medium-size bowl, and toss together gently until well combined; to pack up and store, add these ingredients into a container, either a plastic Tupperware with lid, or glass container with lid that you can take with you, and store the Sweet-Spicy Peanut Sauce in a separate small container, and keep refrigerated until ready to enjoy.

-To assemble at lunch time or when you’re ready to eat, just pour the Sweet-Spicy Peanut Sauce as over the noodles/beef, gently toss together to coat, and enjoy.

Sweet-Spicy Peanut Sauce ingredients:

3 tablespoons agave nectar or honey (I used agave)
3 tablespoons rice vinegar
3 tablespoons soy sauce
3 tablespoons peanut or vegetable oil
2 tablespoon peanut butter (I used all-natural, creamy peanut butter)
2 clove garlic, pressed through garlic press
3 to 4 drops of Sriracha sauce (this is spicy, so use to your liking)


-In a small dish, combine all of the ingredients with a fork or small whisk until very well blended and smooth; keep in a small, snap-top container in fridge until ready to use. (*If the sauce gets a bit too thick from being in the fridge, just warm the container that it’s in under some hot water for a moment or two to soften the sauce and make easier to pour.)

These are the noodles I used – they are individually wrapped in 2 ounce portions.  I got these at a Japanese grocery store, but any type pasta would do.

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I used my mini chopped to blend the sauce mixture.  Then just combined everything when it was lunch time.

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This was so light and refreshing!  I think I could have added a bit of lime juice, but this was super flavorful.  This whole bowl comes in at 547 calories, 14 fat, 79 carbs, 5.2 fiber and 31 protein.

Over the weekend I bought a teriyaki marinated flank steak.  All I did was let it come to room temperature for about 20 minutes before grilling.  I was thinking of a side dish when I saw that I had asparagus and risotto rice, so I decided to make a spring risotto.

I originally thought that this was going to be 2 servings, but it turned out to be 3.  Or it could even turn out to be 4 small servings.

Asparagus, Carrot and Apple Risotto

  • 3 servings: 332 calories, 7 fat, 51 carbs, 3.1 fiber and 7.3 protein


  • 1 tablespoon butter
  • 1 teaspoon olive oil
  • 1 large carrot, diced
  • 1/2 cup chopped asparagus
  • 1 apple, peeled, cored and diced
  • 2 cups chicken broth
  • 1/2 cup white wine
  • 1/4 cup shredded Parmesan cheese
  • 3/4 cup risotto rice (thanks Carol!)
  • salt and pepper to taste

Melt the butter with the olive oil.  Add the carrot and rice and cook for about 2 minutes.   Add 1/2 cup of liquid at a time, stirring and once the broth is absorbed, add another 1/2 cup of liquid, ending with the final 1/2 cup of wine.  During the last 1/2 cup of wine addition, add the asparagus and apples.  Once the last of the broth is absorbed, remove from heat and add the Parmesan cheese and stir until melted.  Salt and pepper to taste.

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I really need to work on my food styling, but this was delicious.  The meat was so flavorful and the rice so creamy.

So today is WI Wednesday!


Back in the 160s, thank you very much.  I think I am down 1.6 from last week – I’ll double check that, but I am happy to be in the 160s again.  Now let’s just keep that number going down, shall we?! Open-mouthed smile

Stats for Tuesday:

  • 1499 calories, 48 fat, 186 carbs, 26 fiber, 94 protein
  • 50% calories from carbs, 29% from fat, 21% from protein
  • 355 mg of cholesterol
  • 45 minute workout on Stairmaster

It’s that time again kids to get my shit together for the day.  I threw my gym clothes in the wash last night and never put them in the dryer so I need to get my act together.  I only have 30 minutes before I need to leave work today – not too much time for activities this morning. Sad smile  Make it a great day!


50 thoughts on “I didn’t know.

  1. Hey Biz! How much risotto do you use?? 🙂

  2. Ugh….I’m sorry it’s another number you now have to keep track of. About 10 years ago, my cholestrol was high – like 220. Then I did WW and starting eating not as much processed food and it went down. I had it rechecked last year and I think it was 160 or something. By it does run high in my family, I’m sure if will be something I always have to watch.

    Keep that head up Biz! And those darn eggs, cheese and meat – our favorite foods!

  3. Hi Biz,
    Have you been tested for thyroid disease? Sometimes high cholesterol is due to low thyroid. I am not a doctor nor pretend to be (my disclosure) but please make sure they test for your TSH, T3 and T4 and not just TSH.
    A fan!

  4. Ugh, I love eggs. Meat I could live without. If you don’t have egg beaters, try one whole egg and 2 egg whites. If you go to Costco or Sams, they have egg beaters for cheaper. I actually like the Costco brand better.

    Opt for more spices, less cheese. Work on more vegetarian meals. Tony won’t go for that though, will he?

  5. Sorry about the cholesterol. I can’t eat eggs anymore and I eat little meat, but I definitely love cheese and always have to watch my portions…

    The noodles sound awesome! I’ll have to make a peanut sauce soon; it’s been ages…

    Have a great day!

  6. itzyskitchen

    I love cheese too. And yogurt. The two reasons I could NEVER be vegan ;). Good to know whats going on with you-now you can work on getting that number down. Risotto is so yummy. I always forget about it

  7. Sorry to hear about your cholesterol woes. 😦 I’ve heard that exercise and oats are good for lowering cholesterol. Maybe you could blend some oats into your smoothies?

    That risotto looks delicious! I love asparagus. Have a good one! 🙂

  8. Why is everything good so bad! I have high chol too, not high enough for meds at this point. I had luck lowering it via diet, especially adding more bran into my routine. The risotto looks so good!!

  9. I’m kinda’ afraid to have my cholesterol checked now…those are my favorite foods, too…then add in chocolate, good wine, and craft beer!

  10. You got this 🙂 FYI the easiest way to know what contains cholesterol is…. anything that is produced from an animal. All animal products have cholesterol! My husband is a huge meat and cheese guy. Metamucil is his best friend the psyllium husk is the key.

  11. I’m going to be making that salad! Delicious! And congrats on hittin’ the 60’s again!

  12. Good job getting into the 60s! That’s fabulous!! I eat eggs all the time – I should keep a check on that!

  13. I’m so old (shakes cane) that I remember when I was a child and suddenly eggs became bad for you because of the cholesterol. Took me years to decide that eating an egg several times a week wasn’t going to kill me, lol!

    Hopefully the numbers weren’t ridiculously high. What will our Biz do without cheese?!?!

  14. oh that spicy peanut noodle dish is right up my alley!! It sounds so yummy I think I will make it for dinner tonight 🙂 great workout by the way- I LOATHE going on the stair master it is so mean lol

  15. I’m sorry to hear about the cholesterol. It’s a good number to be aware of and the good news is that if you really want to you can get it down by changing your diet a bit. Throw in a couple meatless day, add in some oats and maybe slowly cut back on the cheese. That risotto looks delicious. I love the flavor combo.

    • Thanks Aimee – I now realize that its not just reducing the foods that are high in cholesterol, but also eating foods that help reduce it. 😀

  16. Is “Fat Secret” a good source to track your food? I’m a type 2 diabetic and need help with food choices and portions. I use Lantus Solostar for my insulin once a day. So easy to gain weight, but not lose it. Thanks for the help and input.

    • Hey Joanne! Yep, I love fat secret because its super easy to use, and since I use insulin, it took a while but I take one unit of insulin for every 5 grams of carbs I eat, so it helps keep my blood sugar in check. 😀

  17. Hi, long time lurker, first-time commenter here. Just want to add that I love your food pics and browsing through new recipes – they look absolutely delicious 😀 The one thing I just want to say is that there is new research refuting the claim that dietary cholesterol is bad for your heart health – in fact, the opposite might be true! Eggs and meats are what our bodies are evolved to eat and there is new research showing that fat intake is not to be blamed for heart disease. I would recommend “The Great Cholesterol Con” for a great summer read.


    • Hey Almond!! Thanks for “delurking” to comment. I’ll have to check that out – its all new to me so I need to do some research – thanks!

  18. I have no idea what my cholesterol is, I bet it’s probably bad though. Good thing I’ll never know….ha, I kid! 😉 I eat cheese almost daily though…eek! Great job on the workout and the Asian noodle salad sounds great!

  19. Aw poor Biz! I also am borderline for high cholesterol and try to watch it but I haven’t had mine checked in a while. I’m scared I’ll eventually have to go on meds for it. Aggravating b/c I already take thyroid pills and insulin so I’d like to avoid anything else if possible. Good luck bringing it down! Your salad looks like something I’d get at a Vietnamese joint but probably healthier–making me salivate!

  20. Interesting…what Almond said, I shall have to find that book. I tell ya, no matter which way we turn, “something is bad for us” gets to the point I am afraid to put anything in my mouth!! lol!!! (Ha…maybe I would lose weight then)

    That spicy peanut noodle dish sounds good and the pictures make it look even better.

    Hip-hip-Hooray on your weight loss, now don’t sabatoge yourself and go gain it back!! (that’s what I do alot!!!)

    Have a great day 🙂

  21. Congrats on the 160’s! Yay!

    During my studies at IIN this last year, there were a few lectures on cholesterol. There has been evidence that eating cholesterol does not necessarily cause or correlate to higher cholesterol. They are different. Just something to consider or look into.

    One idea is to incorporate more foods that are known to LOWER cholesterol: oats, omega-3’s, nuts, beans, veggies and fruit. 🙂

  22. Hi Biz! I was heart-warmed that you listened to the very same Billy Joel album when I did. ;D

    Love that nice low weight! Just in time for summer shorts!

    Regarding the good cooks in my weight loss group, I’m trying to convince them to have a sacrifice meal each day instead of giving up favorite meals, in order to go down in cholesterol or calories. The sacrifice meal would have no cholesterol involved, or involve food that lowers cholesterol. Just an idea.

    🙂 Marion

    • I think I did that today without realizing it – I had a breakfast parfait with fruit, granola and plain Greek yogurt – 0 grams of cholesterol! 😀

  23. Sorry to hear that you have high cholesterol! As you know those are my favourite foods too 🙂

  24. That noodle salad looks AMAZING! I need to get my hands on all those ingredients to make it myself! Sorry your cholesterol was up but at least your weight is down and you can watch that now to play things on the safe side!

  25. You have one lucky boss! If someone cooked for me every day I swear I’d be skinny! And cholesterol is a tough one. But you are ahead of the game because you know what to do. And I know you will!

  26. Weighting For 50

    Bummer about the test results Vat! thankfully, you know….better to know than not. I guess.
    Take care, have a great day.

  27. Wee! I love awards! I’ll check it out after dinner – thanks Mel! 😀

  28. 1. Congrats on the weight loss! 2. All that food looks delicious! It’s 9 AM, and my mouth is watering 🙂 3. Sorry about your cholesterol numbers. It seems like with a few small changes you can get things back to normal!

  29. Hi,
    very good recipe. I’m going to be try that salad! waiting for the next 🙂

  30. High cholesterol doesn’t really tell the whole picture though – what is your HDL cholesterol (good cholesterol) and what is your LDL cholesterol (bad cholesterol). Then you need to look at the ratio of each. Some people genetically have higher overall cholesterol, but their ratio of each is still good. And there is not very good evidence to say that dietary cholesterol actually impacts our blood cholesterol levels – for most people, it doesn’t. It’s more about other factors in diet, lifestyle, genetics, medications, etc. I would ask for more information before you never have another whole egg again.

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