This is from our June 2009 Article
The Metabolic Syndrome
by Sandy Sturgis of
www.mccreadyfoundation.org
What is it? You ask. Metabolic
syndrome is a new term that has been
adopted by the medical
community to describe a cluster of disorders that
give physicians
an indication of your risk for developing diabetes, heart
disease, kidney disease, atherosclerosis (hardening of the arteries)
and
stroke. While it is not a disease itself, it has become an
important
assessment tool.
Insulin resistance is
the cornerstone of metabolic syndrome. The pancreas
produces
insulin that is used to help the cells in the body use sugar
(produced by the breakdown of the food we eat) for energy. If the
cell are
resistant to insulin, our body doesn't get the energy it
needs to run and
our blood sugar levels in the blood rise.
Predisposition to insulin resistance usually occurs when
we are overweight
and lead a sedentary lifestyle. Insulin
resistance is also a precursor to
Type 2 diabetes.
Risk factors for metabolic syndrome/pre-diabetes are as follows:
* OBESITY: having a BMI (Body mass index) of 30 or
greater. See
chart that follows.
* HIGH BLOOD
PRESSURE: a blood pressure of 140/90 or greater is a
sign of
metabolic syndrome.
* AN ELEVATED FASTING BLOOD
GLUCOSE: A fasting blood glucose (sugar)
level of 100-110 is a
sign of metabolic syndrome. A level of 110-125 is
considered
pre-diabetes.
* HIGH TRIGLYCERIDES: triglycerides are
a kind of fat and a level of
150 or more indicates metabolic
syndrome.
* LOW HDL CHOLESTEROL: High Density
Lipoproteins (HDL) is the good
cholesterol in your body. If these
are low it could indicate that you have
a build-up of plaque on
your artery walls that put a strain on your heart.
Ways to lower these risks include lowering your weight (Losing 5-7%
of your
body weight can lower your risk), lowering your intake of
salt, taking
blood pressure and cholesterol medications as
directed, eating a more
nutritious diet (less junk and processed
foods and including more water,
fruits, vegetables and whole
grains in your diet). Increasing your fiber
intake also can help
you with insulin resistance. Of course, increasing
your activity
level has to be included in there, too. Not only will
increased
activity help you lose weight, but will also help your insulin
resistance.
When trying to decide what exercising to
do, keep these things in mind.
* It is better to do
something you enjoy doing, rather than
something you have to push
yourself to do.
* You need to start out easy, especially if
you have been sedentary
for a long time.
*
Little bursts
of 5-10 minutes of exercise, several times a day
(totaling 60
minutes) is just as good as one long 60 minute session.
*
Exercise does not have to be done every day (although that is
best) but to reap any benefits should be done at least every other
day.
Click Below To Visit The CDC BMI Calculator
Click Above To Visit The CDC BMI Calculator
Time for Vacation-
Don’t forget to pack your healthy
lifestyle!
Finally the cold weather has passed on and the
spring warmth has set the stage for summer vacations. Now that you
are a healthier you, take a vacation and relax, and enjoy it to the
fullest. Leave the stress and daily routines behind you, but take
those healthy habits along, after all they are accomplishments you
should cherish. With some planning, you can enjoy your time off and
maintain your healthy eating and exercise routines. As you make your
lists for what you need, pack your workout clothes and gear and
think ahead for those hungry moments.
If you plan to drive
anywhere, you may have the maps and routes ready to go. But don’t
forget those road trips make you hungry and the temptation to stop
and eat can surface even when you are not that hungry. So with these
few tips you can travel, make good time and satisfy those “hunger”
pains without breaking your eating goals.
• Pack healthy
snacks. Bring fresh fruit-cut up and ready to eat, chop some
veggies, pack bottled water and juice, low fat yogurt, pretzels,
popcorn and even healthy sandwiches.
• Try not
to skip meals. When you get over-hungry it is easy to overeat and
force you to make unhealthy choices.
• Get out
of the car to eat your regular meals. Taking time to stop and enjoy
the meal will help you to eat healthier and pay attention to what
you choose.
• As you drive, stop for those
stretching and exercise breaks- a short walk, a few minutes of
Frisbee with the kids, even taking time to enjoy a site along the
way can all add up to more minutes of some activity.
•
Drink plenty of water and complement it with healthy foods
to avoid blood sugar levels dropping and spiking.
•
Watch the temptation of fast foods! If you must choose this,
look for the lowest fat and healthiest options they have- share or
keep portions small.
Don’t forget the
most important things to pack- those walking shoes, exercise
clothes, a bathing suit, even small exercise equipment you can use
anywhere you go.
As you leave home, plan for a fun trip and
maintain realistic goals. Losing weight is not likely to happen but
coming home like you leave is a positive accomplishment. Enjoy good
food- watch the portions and choices- keep active as you enjoy the
new things to see and do. Come home with pictures and memories and
your diabetes management program intact.
Barbeque Chicken Pizza
Ingredients
1 cup pizza sauce
1 12-inch Italian pizza crust
8 green pepper rings
1 tomato, sliced
1 cup mushrooms, sliced
4 ounces cooked chicken breast, sliced about 1-inch thick, with all
visible fat removed
2 tablespoons barbecue sauce
1 cup
reduced-fat mozzarella cheese, shredded
Directions Preheat the
oven to 400 F. Spread the sauce evenly over the pizza crust. Add the
pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over
the pizza and top with cheese. Bake about 12 to 14 minutes. Cut the
pizza into 8 slices and serve immediately.
Nutritional
Information
(2 slices per serving)
Calories 333
Cholesterol 35 mg
Protein 23 g Sodium 961 mg
Carbohydrate 44 g
Fiber 3 g
Total fat 8 g Saturated fat 3 g
Minty-Lime
Iced Tea
Ingredients
1 cup freshly brewed unsweetened tea, cooled
2
tablespoons lime juice concentrate
2 tablespoons fresh mint
leaves, plus 1 sprig for garnish
5 to 6 ice cubes
Sugar
substitute, to taste
Directions
In a blender, combine the ice
tea, lime juice, mint leaves and ice cubes. Blend until smooth and
frothy. Add sugar substitute for desired sweetness.
Pour into a
tall chilled glass and garnish with a mint sprig.
Nutritional
Analysis
(1 serving)
Calories 12
Protein 0 g
Carbohydrate 3 g
Total fat 0 g
For more recipes click below
Eating Well & Recipes
 
Help Defeat Diabetes With
American
Idol Host Randy
Jackson
Hollywood-
American Idol's own host Randy Jackson
has announced that he has Type II
Diabetes and has teamed up with the
American Heart Association
to help defeat this
dreaded disease. February is not only when
American Idol
starts heating up
but more importantly it is
Heart Month! To
learn more about the American Heart Associations
"the Heart of Diabetes"
campaign
click here.
Be sure to check out some of Randy
Jackson's
Web Cast videos
and
American Idol news story.
To help find a diabetes educator in your area,
contact 1-800-Teamup4 or the American Association of
Diabetes Educators website which is
www.diabeteseducator.org
.
Am I at Risk?
Take Our On-Line Risk Assessment by
clicking here
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