Reprinted with the permission of
THE HARTFORD COURANT
Attacking Cholesterol
January 30, 2003
By Linda Giuca, The Hartford Courant

Pam Oliver, whose website (www.bodytransformers.com) is devoted to losing weight healthfully, has turned her attention to cholesterol. Just as she has planned weight-loss diets for clients - Oliver had a private practice in Rocky Hill - she has devised an eating plan, based on a variety of foods, that will help lower cholesterol. "I've been doing [the cholesterol diet] as part of Body Transformers for the past two years. I've been trying it with people who didn't have a lot of weight to lose but desperately needed to lower their cholesterol."

When she started her consulting business 10 years ago, weight loss was the goal of her clients. "The last two to three years have been unbelievable," she says. "One out of every three people walking in the door had a cholesterol issue."

Oliver, who has a degree in biology, knows the problem of obesity firsthand. An overweight child and teenager, she lost 100 pounds and has managed to keep off the weight for more than 15 years.

The cholesterol diet, which stresses moderation and a variety of foods, three meals and three snacks a day (see accompanying sample diet). Oliver includes protein, fruits and vegetables at every meal.

"I used a lot of antioxidants," she says. "Think color - deep leafy greens, apricots, winter squash. Peas and carrots are an example of a good combination. If you can think color, you can get healthier."

Although she includes egg substitutes and beans for protein, Oliver believes that a good diet should include fish and meat.

"We need the iron from that protein," she says, referring to low-fat cuts of beef. "Fish is very good for you."

Oliver does not claim that the diet will eliminate the need for cholesterol medication, which some people must take regardless of how they eat.

"But this is something that will make you aware and is quick and easy to follow," she says. "It has variety."

Information about Oliver's diet is on her website.

A Balanced Diet
Pam Oliver suggests using this sample menu for one day. Because the body needs balance and variety, she has devised a 28-day plan.

Breakfast: 1 cup cereal with 1/3 cup skim milk; 1 banana. Or: egg-substitute omelet (1/2-3/4 cup), 2 tablespoons low-fat mozzarella cheese or 1 teaspoon low-fat margarine; 1 slice wheat toast or 1/2 wheat English muffin with 1 teaspoon jam.

Snack: 1 serving of fruit.

Lunch: 3 ounces tuna or turkey in a pita or wrap; 1 teaspoon fat-free mayonnaise or mustard; small tossed salad with 1 tablespoon low-fat dressing.

Snack: 1 cup cubed melon or 15 red or black seedless grapes.

Dinner: 5 ounces chicken breast, fish or veggie burger; 3/4 cup cooked rice or medium baked sweet potato; 1 cup cooked spinach or string beans or asparagus; 1/2 teaspoon low-fat margarine.

Snack: 1 cup fat-free dairy (fat-free ice-cream, puddings, frozen yogurt, etc.). If lactose-intolerant, try tofu based, soymilk or rice milk substitute.

Food On Television

"Fat to Fit" - Host: Pam Oliver Guest: Dr. Stephen Doctoroff, cardiologist. Food Segment: New York Pickle Deli, Rocky Hill. Cox 3, Monday, Friday, Saturday, 9:30 a.m. and 7 p.m.