What is 'Metabolic Syndrome'?

You may have heard this term on the news or read it in a magazine, and just know that it's BAD. You may also fit the criteria defined by the National Heart, Lung, and Blood Institute and the American Heart Association.

Diagnosis is based on having 3 or more of the following:

1. A waist circumference greater than 40 inches in men and 35 inches in women.
2. A blood pressure of 130/85 mm Hg or higher, or drug treatment for hypertension.
3. A triglyceride level of 150 mg/dL or higher, or drug treatment for elevated triglycerides.
4. A fasting blood glucose level of 100 mg/dL or higher, or drug treatment for elevated glucose.
5. A high density lipoprotein (HDL) cholesterol level less than 40 mg/dL for men or less than 50 mg/dL for women, or drug treatment for reduced HDL.

Those with 'Metabolic Syndrome' have a 5 fold relative risk of developing Diabetes if they don't already have it. Risks also include stroke and cardiovascular disease.

To reduce belly fat and improve lipid profiles and blood sugars: EXERCISE, eat healthier, lose weight, and to keep reading my blog :)

American Runs On...

Good Nutrition?

Fruits and Vegetables?

WRONG. Dunkin' Donuts. And if you live in New England you can't go past 3 blocks without seeing one.

Dunkin's first store opened in 1950 in Quincy, MA by William Rosenberg, who previously opened a popular donut/coffee shop named "Open Kettle". Per Wikipedia, DD's now serves 2.7 million people per day at 6,400 locations. Holey Jittery Carb-fest.

REMEMBER THIS GUY!?

As with most fast food joints, healthier options are becoming available. I wanted to take a closer look into DD's Smart Menu to really see if it is smart.

First off, there is a DD's Nutrition Advisory Board with MD's and RD's. That eased my concerns a little bit. Secondly, the DDSMART menu promises that food and beverage labeled with the smart logo have 25% less calories, fat, sugar, OR sodium compared to their base product AND/OR contain ingredients that are nutritionally beneficial.

Check out the items offered here

My verdict? It's "OK"....

1.Why isn't the Whole Wheat bagel on the Smart Menu (versus the multigrain)?
   The whole wheat bagel has 70 less calories & 4.5 grams less fat than the multigrain.
Likely answer: The Multrigrain bagel has 4 grams more fiber and 2 grams more protein. If you look in the ingredient list online, it contains soy fiber..likely giving the fiber an extra push. To save on calories a bit I'd pick the Whole Wheat variation if available.

2. Low-fat Blueberry Muffin?
OOO its on the smart menu, it must be good. Not so much. The muffin still contains 430 calories (YIKES!) and a sugary load of 41 grams of sugar!!!

3. Coolata's on on the list.
Why? Probably because they cut out 25% of calories than their last one. For a small you get 49 grams of sugar. It's like eating 23 pixie sticks.


Bottom Line:
Don't fall under the assumption just because somethings on the SMART menu its healthy and good for you. Its just 25% less in something that the real thing or has 1 good thing about it (fiber). You may be better off knowing that instead of making these items a daily habit (like a lowfat blueberry muffin).

What's the not-so-awful DDSMART items?

• Latte Lite: Espresso and skim milk..you get a good calcium punch with this drink
• Coffee with skim milk and splenda: low in calories
• Egg white and cheese wake up wrap: You get a good dose of protein to 'wake up' despite the long ingredient list (that always turns me off).
• Unsweetened Iced Tea: A almost no calorie refresher without any sugar...ahhhh..

Atleast they don't have a scary clown mascot.

Green Fingers

Whatever, I got this idea from RD411.com but I wanted to share it with you. Nuts! We all have our favorite, and one my favorite as a child was PISTACHIOS!!

My grandfather used to loooove them and would rock the stained fingers :)

Pistachios have the lowest calories per serving compared to most tree nuts:

30 pistachio nuts=100 calories

30 almonds= 207 calories

30 cashews= 266 calories

30 walnut halves= 407 calories

30 pecan halves = 315 calories

Per 30 nuts you get 2 grams of filling fiber, 4 grams of protein, and 8 grams of healthy fat!

A GREAT snack for those watching their weight or for just about anybody who wants something nutritious and delicious!

Happy National Potato Day

That's right. Who else would you get this info from!

Potatoes got a really BAD rap in the 'low-carb' era, which is still lingering.
I've got some good news though, potatoes are a healthy and nutritious vegetable (when not soaked and fried in oil and trans fat)!  In fact, I even indulged in homemade garlic smashed potatoes last night :)

Some Potato Perks:
Based on 1 medium (2-3") potato with skin

1. Low in Calories: 130!
2. High in Fiber: 3 grams!
3. Fat free!
4. 14 mg Calcium!
5. 750 mg Potassium!
6. 17 mg Vitamin C (bet you didnt know potatoes were a good source of vit. C? ) !
7. ~1 mg Iron!
8. 3 grams Protein!
9. 52 mcg Folate!
10. Minimal Sodium: 10 mg!
11. Vitamin Rich: lutein & zeaxanthin (eye health), Vitamin A (antioxidant) & beta carotene!
12. We like them!
13. Relatively Inexpensive!
14. Easy to Grow (green!)
15. Naturally Gluten Free!
16. Fermented with grains to made Vodka! (hehe)

POTATO HINTS..to get the most outta our lil' oval & round friends:

• Switch between white potatoes and Sweet Potatoes- the sweet orange ones have more Vitamin A and 27 less calories per medium potato
• Eat the skin! You will get the most out of your potato's vitamins and minerals, as well as protein/fiber.
• Make one in no-time by pricking it with a fork and popping it in the micro.
• Get creative with healthy toppings: Salsa, Black Beans, Guacomole, broccoli, cauliflower, and Tomatoes. Minimize cheese and sour cream toppings (saturated fat sources). Try whipped butter or even eat plain with Ketchup!
• Make your own french fries at home to fulfill that craving. Cut potato (leave skin on) in strips and place on 'Pam'-sprayed cookie tray or roasting pan. With a pastry brush 'paint' on Extra Virgin Olive Oil (not drench..EVOO has calories!). Sprinkle on salt-free herbs: oregano, basil, garlic/onion powder and parsley. Sprinkle a tiny amount of salt on and bake at 450 until crispy and golden :)

                  Sick of reading about potatoes? Too bad.

Check out some interesting Potato "stuff":

-->Cultivated in Peru over 4,000 years ago!

-->At a White House dinner in 1802,Thomas Jefferson was the first person to serve French Fries.

-->1/3 of all Potatoes in the US are grown in Idaho (go figure).

-->The average American eats 126 pounds of potato a YEAR (k, slow down people).

-->The largest potato ever grown (according to the Guinness Book of World Records) weighed in at 18 pounds and 4 ounces.

--> Flower's of Potato plant:

REMINDER!!
Potatoes are on the "dirty duz" list...so buying organic is much cleaner :)

Breakfast Heaven

I love breakfast, which is why I was super pumped about my breakfast this am. I will sometimes have oatmeal in the am, but its made here at work with water so I know the protein content isn't great. To bulk the protein content I added 1/4 cup skim milk,1/2 tablespoon peanut butter and 7 walnut halves. I added 1/2 of a sliced banana and sprinkled brown sugar on top.
Outcome? DELICIOUS! (and filling).

ReCiPe:

• 3/4 cup plain oatmeal cooked in water
• 1/4 cup fat free skim milk
• 1/2 tbsp all natural peanut butter
• 1/2 large banana
• 7 walnut halves (1/2 ounce)
• Sprinkle brown sugar
• Microwave and see the magic happen.

Nutrition Breakdown:

360 calories

7 grams fiber

11 grams protein

High in protein & fiber for satiety and still under 400 calories :)

Dried Fruit

To me, fresh fruit is better than dried fruit. You get a ton of nutrients, fiber, and it's unprocessed.

It's rich water content will give you some hydration as well as satiety (fiber helps w.the satiety too).There's nothing better than biting into a juicy pear...am I the only one who drools over the Harry & David's pear ads?

However, dried fruit can be a good substitute sometimes for energy-on-the go.

.

Pros:

• 
  
  Easily accessible
• 
  
  No watery mess when eating
• 
  
  No pit/core/seeds to discard of
• 
  
  Fiber does not get destroyed in drying process
• 
  
  Mix with nuts for a high calorie snack if needed for high energy activities (hiking,biking,marathon)
• 
  
  Shelf-stable longer than fresh

Cons:

• Less volume (all the water is taken out!) 1/2 cup dried fruit= 1 cup fresh fruit
• Additives in some brands (sulfates, sugar)
• 
  
  Some vitamins may be destroyed with exposure to light, oxygen, sulfur dioxide,or if they are boiled and pastuerized.

How to pick a good dried fruit:

The fewer ingredients the better:

Check the ingredient list for any dried fruit...you don't want a product that has many additives such as sulfates or added sugar. Fruit is naturally sugary (fructose)..so you want to look for 'sugar' in the ingredient list to see in any was added on top of that. If you do like a dried fruit that has added sugar just be sure to note those calories will count as "discretionary calories" (calories from added fats, alcohol, and sugars. Most people can afford around 200-250 discretionary calories a day if weight loss is not intented).

Fiber-rich

Check the label- you want a fruit with atleast 2 grams of fiber per serving.

Tips for eating:

Stick to a serving

To keep calories in check. Servings can be as small as 1/4 cup sometimes.  

Add to recipes

Such as muffins & baked goods for added nutrients :)

Add to oatmeal or cereal in the am (raisins), salad for lunch, and make a trail mix for an afternoon snack.

My fave?

Trader Joe's Apple Rings...Highly addictive.

 110 calories per 10 rings, with 4 grams of filling  fiber. No additives :) I'll have a handful of theses for an afternoon snack sometimes!

"Light" Smoking Risks

Okay, so this post may have no relation to 'nutrition' per say, but I'm all about a well-rounded healthy life. Anyone who smokes in this day and age knows the general 'risks' associated with daily cigarette puffing. It shortens life span, and is linked with cancers of all sorts- lung cancer being the most widely known.
This is the very first article I've read with actual NUMBERS highlighting a person's risk if they 'socially smoke' or lightly smoke (may not on a daily basis: less than 5 cigarettes on the days they do smoke. anywhere from 1-39 cigarettes/week).
A person may socially smoke a few cigarettes a night on the weekend when they are drinking or at a party.

Results of this study:

Women (35-49 years old) who smoke 1-4 cigarettes a day have 5 times the risk of developing lung cancer and men have 3 times the risk as non-smokers.

Light Smokers have a lower-quality of life than nonsmokers (general health, mental health, physically)

Women 'light smokers' have a shorten life span of 4-6 years!!!

Light smoking is a 100% turn-off for a man or woman! (ok, i just added that).

Bottom Line:

Even light smoking comes with deadly, and life-debilitating risks. Any time your friend tells you "i just have a few when I go out on the weekends" remind them of this!!

Check out the full article