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 :)

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!

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 :)

So many choices!!

Have ya been down the cereal aisle lately?

You will be bombarded by colorful boxes and nutrition claims, such as "lowers cholesterol!" and "now with 25% less sugar!".
Cereal is no doubt a healthy breakfast choice, but it's so easy to go wrong. I've read most cereal food labels and most are filled with sugar or are nutrient-less.
When you are seeking a healthy cereal you want to make sure it contains adequate fiber, is low in sugar, total fat & saturated fat, and has atleast 25% of most vitamins & minerals. 
Look for cereals with protein, as they will be more filling (aids in weight loss and maintenance).
Having cereal is an opportunity to get your calcium fix by adding fat-free milk!

Here's some tips to find a good cereal!!

Look for Fiber:
Find a cereal with 3 + grams of fiber per serving. Look for these words listed first in the ingredient list: whole wheat, whole grain oats, oat fiber, or barley- that's what the majority of your cereal is coming from.

Check the Total Fat:
A lot of cereals, especially granola's, will have fat in them- especially saturated fats. You want to minimize the total amount of daily saturated fat intake. Look at the sat. fat content- you want less than 2 grams per serving. Check out the total fat- I'd shoot for less than 5 grams per serving. I gave up one of my favorite cereals because it's made with PALM OIL ( Kellog's Cracklin' Oat Bran) and has 3 grams saturated fat/serving and 7 grams total fat (get with it Kellog's!)

Check for Sugars:
What do fruity pebbles and fruit loops have in common besides lots of food dye and childhood memories?
SUGAR. We get enough sugar in our diet...remember this sugar post?
Look for a cereal with less than 10 grams of sugar  (this actually may be a challenge).

Vitamins:
Shoot for atleast 25% of most vitamins/minerals per serving. For women-check the Iron content, we need more due to monthly losses.

Here are some commonly consumed cereals and their Not Your Average Lunch Lady's rating from best to worst!!

BEST!!!!

Cheerios (plain)
Highlights: Calories, Fiber & Iron. Low in sugar.
Per 1 cup serving: 100 calories, 2 grams fat, 3 grams fiber, 1 gram sugar, 3 grams protein,  45% Iron

Cheerios Multigrain:
Highlights: Calories, Iron & Fiber. Low in sugar.
Per 1 cup serving: 110 calories, 2 grams fat, 3 grams fiber, 6 grams sugar, 2 grams protein, 100% Iron

Kashi's Heart to Heart:
Highlights: Calories & Fiber
Per 1 cup serving: 120 calories, 1.5 grams fat, 5 grams fiber, 5 grams sugar, 4 grams protein, 10% Iron

Kashi Go Lean Crunch:
Highlights: Fiber & Protein
Per 1 cup serving: 190 calories, 3 grams fat, 8 grams fiber, 13 grams sugar, 9 grams protein, 8% Iron

Kashi Go Lean Crisp:
Highlights: Fiber & Protein
Per 3/4 cup serving: 190 calories, 4 grams fat, 8 grams fiber, 12 grams sugar, 9 grams  protein, 8% Iron

Fiber One Honey Nut Clusters:
Highlights: Fiber, Iron, low in cals/fat/sugar
Per cup: 160 calories, 1.5 grams fat, 13 grams fiber, 6 grams sugar, 5 grams protein, 25% Iron

Quaker Oat Squares:
Highlights: Iron, Protein & Fiber
Per 1 cup serving: 210 calories, 2.5 grams fat, 5 grams fiber, 10 grams sugar, 6 grams protein, 90% Iron

Post Shredded Wheat: (i've never been able to eat without fruit!)
Highlights: Calories, Fat, Fiber, No Sugar!
Per 1 cup: 160 calories, 1 gram fat, 6 grams fiber, 0 grams sugar, 5 grams protein, 6% Iron



                                                    IN BETWEEN:
Raisin Bran (Post):
Highlights: Calories, Fat, Fiber, Iron
Lowlights: Sugar
Per 1 cup serving: 190 calories, 1 gram fat, 8 grams fiber, 19 grams sugar, 4 grams protein, 60% Iron

Honey Bunches of Oats:
Highlights: Calories, Fat, Sugar, Iron
Lowlights: Fiber, protein
Per 3/4 cup serving: 120 calories, 1.5 grams fat, 2 grams fiber, 6 grams sugar, 2 grams protein, 60% Iron

Special K Cereal
Highlights: Calories, Fat, Iron, Low in Sugar
Lowlights: Fiber
Per 1 cup serving: 120 kcal, .5grams fat, <1 gram fiber, 4 grams sugar, 6 grams protein, 45% Iron

Kellog's Low-Fat Granola (without raisins):
Highlights: Fiber
Lowlights: Sugar
Per 1 serving: 190 calories, 2.5 grams fat, 8 grams fiber, 17 grams sugar, 5 grams protein, 10% Iron

Rice Krispies
Highlights: Calories
Lowlights: Lacks fiber & protein
Per 1 1/4 cup: 130 calories, 0 grams fat, <1 gram fiber, 4 grams sugar, 2 grams protein, 30% Iron

WORST:

Fruit Loops:

Lowlights: Sugar is the main ingredient. They added some whole grains so it's not AS bad as before, but I'd still forego it!
Per 1 cup serving: 110 calories, 1 gram fat, 3 grams fiber, 12 grams sugar, 2 grams protein, 34% Iron

Cracklin' Oat Bran:
Lowlights: Total fat/saturated fat, sugar
Per 3/4 cup serving: 200 calories, 7 grams fat (3 saturated), 6 grams fiber, 16 grams sugar, 10% Iron

Cocoa Krisp:
Lowlights: Lacking fiber & protein. Sugar content.
Per 3/4 cup serving: 120 calories, 1 gram fat, <1 gram fiber, 12 grams sugar, 1 gram protein, 25% Iron

Fruity Pebbles:
Lowlights: Sugar, Lack of fiber & protein
Per 1 cup serving: 120 calories, 1 gram fat, 0 grams fiber, 11 grams sugar, 1 gram protein, 10% Iron

10 tips

From ADA's Article, 'Healthy Eating on the Run: A Month of Tips' on eating at restaurants!

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.  

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to  have a bite.

10 MORE to come SOON! :)

Burrrrrrrr, it's cold in hurrrrr

There are healthy frozen foods out there!! Perfect for quick meals and it keeps longer than fresh. I should seriously be getting paid for advertising these products, but when I find something good I like to share. As I often tell my 3 & 5 year old nieces, 'sharing is caring'...I even have a little song to accompany it! haha!

Kashi Go Lean Waffles...made with whole grains and all you have to do is pop them in the toaster. I top with low-fat fruited yogurt instead of syrup...DELLLLLLLLLLISH!

Frozen Veggies... always have some in your freezer. Purchase brands that don't have a droppy, salty sauce. All you have to do is pop these bad boys in the micro and you've got a side. Can also add to stir-frys, sauces, sandwiches, dishes, and casseroles too.

Amy's Burritos...Found with the vegetarian meals/'natural'  section. At 280 cals a pop you get fiber & protein. I pair with salsa!

Trader Joe's Frozen Brown Rice...seriously all you have to do is microwave and you've got your rice. Comes in a green box.

Morningstar Farms...meat-less products...not just for vegetarians! I'm not a vegetarian but love their veggie burgers/chickenless chicken patties and nuggets! Their sausage patties are a perfect substitution for the real thing and very tasty! Visit the website for ideas.

Edy's Slow Churned...ice cream and yogurt varities...for the inner ice cream lover in you. It's creamy texture mimics the high fat version. Lots of flavors to choose from (and you get your calcium too!).

Edy's All Natural Fruit Bars...only 30 calories a pop, they have delicioso flavors and are highly addictive! Made with splenda.  

Pop Quiz! Calories Answer

If you guessed A, well- you were wrong.        

sorry.

The answer is D:

it takes consuming 3,500 additional calories to gain a pound, and inversely- you have to cut out or burn 3,500 calories to lose a pound.

Sound like a lot?


To lose a pound a week you need a 500 calorie deficit all 7 days:

Cut out 250 calories from food every day

Burn off 250 calories/day from exercise
(can double up calorie burn so you don't necessarily need to work out every day)

  

In order to GAIN a pound a week: just slap on an extra 500 calories a day and don't exercise.

Wanna know some easy ways to gain a pound a week (not recommended!) ?

Drink 3.5 sodas a day

OR drink a 30 pack of Bud light by yourself....hangover much?

OR a 24 pack of Bud heavy (budweiser).. i know some dudes who have no problem throwing back 12 beers a night in a weekend.

OR get a fast food egg/cheese/sausage sandwich every morning during the work week (5 days)

YUMMMMAYYYYY

Size DOES Matter

Now that I've got your attention...

We all know it's not just about what you eat, but also how much.

Do you really know how much you're eating?
(I bet you've got a better idea now that you've got your super cool food journal??)

We also know that portion sizes have gone waaaayyy up, and we just keep eatin'!

Test Yourself on Portion Distortion

Don't worry I can't see your results..

We may not have immediate control over how much the industry serves us

But we certainly don't have to purchase it!! ("but lady, for 30 cents more...")

Here's some tips to controlling your size:

1. Umm...Measure!!

    Look in your cabinets people (your plates, cups, bowls, dishes, measuring  utensils).

    How many servings of pasta are you really consuming in your Costco-inspired bowl?

    (btw...1 serving pasta=1/2 cup. It ain't that big. Almost as shocked as the guy pictured above?)

    Experiment: 

    Pour yourself a bowl of your wheatie-o's then pour it back into a measuring cup, how do you measure up?

 2. When eating out, split a dish with a friend (or lovahhh), or ask for a doggy bag right when your food comes. Out of sight out of mind is surprisingly effective.

3. Learn your portion sizizzles...(sizes).

 Grains Equivalence: 1 ounce= 1 slice bread, 1 cup cereal, 1/2 cup cooked cereal, rice, or pasta

--> How much a day: 3 ounces (mostly whole grain of course)

 Fruit Equivalence: 1 cup=1 medium sized fresh fruit, 1 cup  juice, 1/2 dried

 -->How much a day: 2 cups

 Veggie Equivalence: 1 cup=1/2 cooked, 1 cup raw
-->How much a day :3 cups

 Meat & Beans Equivalence: 1 ounce cooked meat/poultry/fish= 1/2 ounce of nuts, 1 tablespoon peanut butter, 1 egg, 1/4 cup dry beans
 -->How much a day: 5-6 ounces

Milk Equivalence: 1 cup milk= 8 ounces yogurt, 1/3 cup shredded cheese (fo' real!?)

-->How much a day: 3  cups

For Real. Put down the slice of extra cheese pizza.

4. The ol' plate trick!!

    This one never fails.

    Cover your plate (roughly 9" diameter) with:

            1/2  VEGGIES

            1/4  lean protein (meat/beans)

            1/4  grain/starch

    Save some room for dessert: have you had any  fruit today?