High Cholesterol and Low Cholesterol Foods

November 4, 2007

Which foods have the most Cholesterol?


Cholesterol is produced in the liver; therefore all animal food products contain some cholesterol.


How much cholesterol should you have each day?


If there is a history of high cholesterol, consume less than 200 mg per day.

If there is not a history of high cholesterol the American Heart Association recommends no more that 300 mg per day. A product is considered low in Cholesterol when it has less that 20 mg per serving.


Liver                                            410 mg per 3 – ounce portion                     

Egg Yolk                                     212 mg per 1 yolk

Regular Ground Beef                74 mg per 3 ounces

Chicken Breast                          71 mg per 3 ounces             

Whole Milk                                  33 mg per 1 cup


Which foods have the least amount of Cholesterol and Saturated Fat?


All fruits and vegetables have zero cholesterol and little to no saturated fat.

Nuts also have zero cholesterol, however, they do have saturated fat. Saturated fat increases blood cholesterol. Therefore, choose foods with low saturated fat.


Dietary Fiber – How much is enough?


Total fiber intake should be 20-35 grams per day for adults.  Soluble fiber sources include oats, legumes, fruit pectin, psyllium and certain gums.  Fiber acts like a sponge and helps to pull LDL cholesterol, also known as bad cholesterol, out of your system so that it is not absorbed into the blood.  This factor may be involved in the association between fiber intake and decreased incidence of Coronary Artery Disease and death.


Sources of High Fiber


All Bran Cereal          10 g per ½ cup               Bran Buds Cereal          12 g per 1/3 cup

Split Peas                   16.3 g per ½ cup           Black Beans                   15.0 g per 1 cup

Pinto Beans               14.0 g per 1 cup            Lentils                              15.6 g per 1 cup

Pear with Skin            6.0 g per 1 large            Apple with Skin               2.8 g per 1 small

Banana                       2.2 g per 1 small            Turnip, Cooked               4.8 g per ½ cup

Broccoli                      2.3 g per 1 cup               Sweet Potato                  3.0g per ½ cup

10 Tips to Stay Trim During the Holidays

October 26, 2007

1. Family get togethers do not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down and are almost finished to take away temptations of over eating.


2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!


3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “bad” stuff.


4. Schedule in your exercise in the mornings if you can.  Physical activity will start the day off right and help you to make better food choice all day long. 


5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take. Starving children around the world will not benefit from the extra pounds of body fat you will accumulate after you clear your plate several times to be polite. 


6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Ask your family to taste and give feedback as well.


7. Sugar free hot cocoa with marshmallows prepared using water is about 50-80 calories per serving (depending on brand). Regular hot cocoa with whole milk can run you 200 calories for an 8-10 ounce serving.  There are ways to alter small things that make a big difference.


8. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.  Pay attention to when your body feels good, not when you need to unbutton your pants!


9. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2500 (men).  The average holiday meal including drinks can average around 2800-3200.  You don’t need to count the calories, just pay attention to it and be honest.  Logging keeps you aware of why the scale goes up and down.


10.Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support in getting the gym or doing your home workouts, hire a trainer.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!


written by J.J. Flizanes, Director of Invisible Fitness, 800 571 5722








October 26, 2007

1. When choosing bread products, look for those that have at least 3 grams of fiber and 3 grams of protein per serving to slow down the absorption and decrease possible insulin spikes.  You will feel more satisfied as well. Calories per slice range from  60 to 140 per slice.  Read the label.


2. Peanut butter and string cheese are not proteins.  They have protein in them, but are not considered a protein.  At 200 calories per 2 tablespoons, peanut butter has 14 grams of fat and 7 grams of protein.  When the fat is double the protein, you can bet it’s a fat ( high in polyunsaturated fat that helps to  lower cholesterol, but nonetheless, it’s a fat). Read the label


3. Fat free does not mean calorie free!  Count calories not fat. The body needs fuel like your car needs gas.  Fuel = energy,  Calorie=energy.  Lower fat often means lower calorie but some brand name products add twice as much sugar to compensate so look at total calories and serving size.


4. Try a new vegetable every week.  Ask the grocer (sp?)about some of the ones you haven’t tried. People avoid new fruits and veggies for fear of not liking it or not knowing what to do with it!  Most people, even the healthy ones, eat the same 10 foods everyday.  That isn’t considered healthy when you see what vitamins and minerals you are missing from the ones your are not eating!


5. “98% fat free” in most meats is based on VOLUME not calories.  A product that says 98% fat free might actually be 50% calories from fat.


6. Heart healthy?  Hydrogenated oils are found in 98% of margarine products and in preserving certain crackers and cookies and other products.  This means the take a NON saturated fat and make it a saturated fat.  We call them transfatty acids and we digest them and break them down like a saturated fat.   You will find Hydrogenated in the ingredient list.  AVOID THEM IF YOU CAN.  Use polyunsaturated fats like avocado, nuts, olive oils which contain polyunsaturated ( the best kind ) and monounsaturated fats.


7. Sugar.  Before you flip out over the grams of sugar per serving, check to see what form the sugar comes from .  Dates, figs, honey, and molasses have  health benefits.  Granulated sugar does not.


8. Wine- if you drink wine, choose red.  There are an abundance of antioxidants in red wine.


9. Choose dark.  Chocolate lovers should know that 1 ounce of dark chocolate has more antioxidants then 1 6 oz glass of red wine!


10. READ LABELS!!!  ASK QUESTIONS!!!  and consult with a nutritionist if you need more help choosing food that best support what you are doing with your health.



To Stretch or NOT to Stretch…

October 25, 2007

What is a stretch?  In very basic terms, a stretch is the lengthening of a muscle. We consider it a “relaxed” state. But in order to get one muscle into that relaxed and lengthened state, another muscle has to be shortening.  

There are 2 types of stretching- passive and active.  We consider passive BAD and dangerous.  We encourage you to use active stretching.  Studies from the American Journal of Applied Physiology and reports brought to us by the American College of Sports Medicine show that passive stretching can decrease strength.  Passive stretching can tear your soft tissue thus creating less available muscle for you to create power.


So what’s the difference between active and passive stretching? Passive stretching is when an outside force other than your own muscle is pushing or pulling your body into a range of motion that you can’t do by yourself. 


Other factors to consider: everyone has a different structure. And your structure will determine it’s function–not the other way around.  No one can decide to become a contortionist. You either have large joint spaces and longer or loose ligaments so you can fold yourself or you do not.


Stretching naturally occurs when you exercise.  In order to contract a muscle, the opposite muscle groups have to be relaxed and lengthening.


Here is one good example.  The Bridge is an exercise that contracts (or works) the hamstrings, glutes and lower back.  It stretches the quads, hip flexors and abs.  Use your exercise wisely. Pick different exercises every few weeks that work though different ranges of motion so you gain active flexibility and you can stop pulling on your legs since that won’t do you any good!


Bridge:  On your back, knees bent, feet slightly wider than hips, push your butt in the air using your glutes and hamstrings. Lower slowly but

hover over the ground-do not rest. Start with 20 reps/ 2 sets.  Increase resistance by crossing one leg over the other and only lifting with one leg.


5 Tips to Build Your Booty

October 25, 2007


  1. Ladies don’t be afraid of leg exercises.  A lot of women think that building their legs will only make them “bigger”.  Well they will get bigger if you only do resistance training and forget to tweak your diet and add cardio! Most lower-body exercises include the glutes, otherwise known as the “toosh”, and will help firm and tone that backside.
  2. Kickboxing is a great form of cardio that uses the quads and glutes to lift and push.  I have seen all my female clients improve their glutes through this and get their own “butt lift”.
  3. Spinning also can kick your butt literally if you climb those hills!!!!
  4. Stair climbing and I don’t mean the stair master.  Try taking every other stair next time you have steps to climb.  Be sure to have your entire foot secure on the step ahead of you though before you transfer your body weight.  GO SLOWLY.  The slower the better.  Caution- don’t do this in heels please!
  5. Isometric training– depending on the state of your knees, a wall sit or isometric squat will burn your bottom into shape!  Start to perform a squat, stick you butt back behind you as you lower yourself downlike you were going to sit back on a chair.  When you get 75% of the way down to where you can still hold yourself upright, stop and hold!  Hold it for 60-90 seconds.Repeat as many times as you can handle!

Corporate Fitness Programs Available!

October 20, 2007


  • Study: Obesity Costs Employers: Firms urged to invest in worker fitnessDaily News, April 24th, 2007


  • About 400,000 deaths per year in the U.S. (17%) are due to poor diet and physical inactivity
  • 1 in 5 Americans has high blood pressure
  • An estimated 104.7 million Americans have cholesterol levels that are high and borderline high
  • 798,000 new cases of type 2 diabetes (adult onset-non insulin dependent) are diagnosed every year
  • Nearly 2 out of 3 ( 64.5%) of US adults are overweight or obese
  • Obesity is a greater trigger for health problems and increased health spending then smoking or drinking. Individuals who are obese have 30% to 50% more chronic medical problems then those who smoke and drink heavily


  • According to the U.S. Department of Labor and Statistics, by the end of 2006 healthcare costs are estimated to reach $2.2 trillion in the United States
  • IHRSA reported that employers are paying $13+ billion dollars annually due to obesity and poor health conditions of employees and that there were 18 million reported sick days in 2001. That is the equivalent to 40,000 working years that were racked up by weight sicknesses and conditions
  • Obesity accounts for approx 9.1% of total annual medical care expenditures


Reduced Health Care Costs

  • The American Journal of Health Promotion found that the Steelcase Corporation’s medical claim costs were 55 percent lower among corporate fitness program participants than non-participants over a six-year period-an average of $478.61 for participants, versus $869.98 for non-participants
  • The National Business Group on Health reported that 27% of companies said they have saved money on the cost of health care

Increased Productivity

  • Health Values reported that Union Pacific Railroad found that 80 percent of its employees believed their exercise program was helping them become more productive at work, and 75 percent thought regular exercise was helping them achieve higher levels of relaxation and concentration.
  • A study conducted by Health Partners of Minneapolis demonstrated that fit workers or normal weight perform better, produce more, are absent less, get along with co-workers better then their obese peers

Reduced Absenteeism

  • Health Values watched DuPont reduce absenteeism among participants in its corporate fitness program by 47.5 percent.

Reduced Turnover

  • The Canadian Life Assurance Company found turnover among its fitness program participants 34.4 percent lower over a seven-year period compared with non-participants during that same time.

Positive Return on Investment

  • The America Journal of Health Promotion linked $3.48 healthcare savings to every $1 spent on work-site health promotion. They reviewed Blue Cross Blue Shield of Indiana for over 5 years realized a 250 percent return on its corporate fitness program investment
  • Fitness Incentives reported that some companies have achieved as high as $6 savings for every $1 spent on wellness and incentives


Many companies of all sizes are actively integrating physical fitness as part of their employees’ lives. We all know the proven health benefits of exercise and good nutrition but simply telling someone to exercise, how often and how long to do it, and what to eat and what not to eat is not enough.

You may have corporate gym memberships however this is not a solution either. Thousands of people join gyms every month with memberships going unused whether they or their company picked up the expense. They need guidance and accountability.

Invisible Fitness can provide that for you on a custom basis. Here are some of the recent testimonials from sales associates on a corporate program with us:

I LOVE IT! I got the workbook, pedometer and other items and started reading the material. I didn’t really jump right in but I did start looking at food and exercise differently. I started making better choices and drinking a LOT of water. I took all my measurements, and made my goals for 30-60-90 days. I have already lost 10 pounds in 30 days – without really starting the program all the way. My doctor says I should be able to stop the high blood pressure medicine – and my husband thinks I look great. The program is easy to understand – and easy to follow – and it works! THANK YOU!!!” Rebecka F: Justin,Texas

The workshop that J.J. presented to our team was fantastic and we all attained great benefit from her wisdom and enthusiasm! Following the workshop, we all received products and programs. The 90 Day program, although dealing very much with physical health and well being also deals with the mental and emotional balance life needs to be complete. This program has made a tremendous difference to me in overall life management and made me more effective across all my roles

In 90 Days, I have lost over 10 pounds, 3% body fat, 5 inches and I went from wearing a 12/14 down to a 10! My injured back feels strong and pain free and I am shocked at how we have rehabilitated my knee- all over the phone and with the 90 Day materials.

I can’t endorse J,J., Invisible Fitness and the 90 Day Health and Body Makeover Program enough for its structure and holistic approach. It works with my body, family, job and life. I’d recommend this program to everyone!Jacqui K: Wantagh, NY

My company enrolled me in the 90-day program with JJ at the onset of the busiest and most stressful cycle I experience with my job. After just a couple of weeks of consistent exercise and healthy eating, I realized that I wasn’t coming home exhausted and mentally drained. I didn’t ache when I got out of the car after driving three or more hours a day. I wasn’t grumpy.

The program works because of the personal attention JJ gives each client. My weekly calls with JJ were an opportunity for me to ask questions, share my successes and frustrations, and gain more insight into the reasons why I was having success or setbacks. Each phone call helped me learn a little more about myself and the habits and attitudes I had toward exercise and food. JJ is more than a trainer. JJ helped me identify and manage my excuses and impulses. She helped me focus on the reasons why I could and should make better choices. JJ’s program is empowering and helps establish habits that go far beyond the 90-day workbook.

On the 89th day of my 90-day program, I jogged in a 5K, and finished 20 minutes sooner than I had calculated I could! A year before, I stood on the sidelines at this same race and cheered my husband to the finish line. I remember thinking then that there was no way I would ever want to run…much less choose to run in a race. This year, registering for the race was my idea, and I was able to run more of the race than my husband!

After 90 days, I dropped from a size 16 down to a size 12 (but I’m almost in a 10!). I lost seven pounds and 11 inches, and I lowered my body fat by 4%! But the biggest improvement is that I am committed to being good to myself. For the firs time in my life, I have made my own health a priorityRenee L, Austin, TX

“I have to tell you that your program was outstanding! I was a little reluctant at first, I have played sports and lifted weights for over thirty years and I was always was taught to give 110% but never had the good training. Well consequently I have ended up with a few injuries over those years. Your program allows me to get a great work out with out the pain I get with the other types of training that I do. I am able to work out in my Hotel rooms when I travel, which is becoming more and more everyday. I learned more from you about my body and the limits in three hours than I have in thirty years of reading and training. I also received nothing but great comments from my team. “ Chip Stanley, Safety Program Consultant PG&E

As a Pacific Gas and Electric Company Safety Supervisor, and a member of the Power Generation Division Safety Team, I had the opportunity to utilize the services provided by Invisible Fitness in support of the company’s 2008 focus on personal accountability. The Power Generation Division’s focus was on personal accountability for one’s own wellness. Invisible Fitness guided close to one hundred Power Generation Humboldt Bay Power Plant employees through nondestructive personal fitness self-evaluations. While at the onset of the meeting most felt that they were in fairly good physical condition, the self-evaluation process led by JJ Flizanes showed us that there was much room for improvement. This was an eye opening experience that started us in the right direction to increase the general well being of our employees. We participated in a professional three hour presentation, conducted by an obvious expert in her field that held the full attention of the meeting attendance. At the end of the session each employee had a wellness plan designed for their specific needs. I can recommend without hesitation the services of Invisible Fitness for any wellness improvement endeavor.”

W. David Suchar
Fire & Safety Supervisor
Pacific Gas & Electric Company, Humboldt Bay Power Plant

“Fitness, health and wellness should be a priority issue for all of us. With rising health care costs and increased focus on performance and productivity from employees, it is definitely an area of concern for industry.
J.J. Flizanes brings a fresh perspective and new meaning to the terms “working out” and “eating right.” It doesn’t have to be a task of torture or one of depriving yourself to achieve healthy results.
J.J. not only promotes and reinforces a healthy lifestyle, she showed our employees how to do it, how to empower themselves to be proactive and take personal responsibility in impacting the outcome of their quality of life. This presentation was not just a “sit-in-your-chair” and listen presentation. J.J. had our employees actively engaged and involved in an exercise session. When I saw 200 field employees on the floor following J.J. through a series of exercises, it was a true testament to her unique and inspiring approach to have a strong, positive impact with the group. Each employee also walked away with their own individually developed 30, 60 and 90-day Goal Plan that centered around nutrition, fitness and overall wellness.
Even those individuals who were apprehensive and resistant before the presentation had nothing but positive comments afterwards.
Overall, what you get from J.J. Flizanes is compelling, practical applications for any person or organization facing what many would call an “impossible challenge.” The individual coaching sessions offered after the presentation are value-added in that they continue to keep the awareness level up, make individuals accountable to themselves in regard to their Goal Plan and provide encouragement and support to individuals who may continue to struggle with these issues.
Thank you J.J. for making a difference,”

Michael Sparks
PG&E – Safety, Health & Claims
Safety Supervisor – Area 6

Call now to set up your program!

1 800 571 5722

A comment from her husband

October 20, 2007

My wife has danced and exercised most of her life and has always been in great shape but in the past few months after adding resistance training and using a heart monitor during her aerobic workouts, I have seen some amazing changes in her body. Her endurance and muscle tone has noticeably improved. Her continued commitment to herself through exercise and affirmations has not only helped her but our entire family as well.

JJ, Deb is 48 today and she looks amazing. I don’t think people believe her when she tells them she has had 5 children. Your program was just what she needed to kick her up to the next level.

The lucky husband,

Charles Weber