What is Metabolic Syndrome?  Metabolic Syndrome (MetS) is a “group of risk factors that increases the risk for heart disease, diabetes, stroke and perhaps some types of cancer.”  Currently there is not one set definition used to diagnose MetS but one commonly used definition comes from the National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III).   They define Mets as “abnormalities in any three of five clinical measures: waist circumference, triglycerides, HDL-cholesterol (”good” cholesterol), blood pressure and fasting glucose (blood sugar) levels. 

Are you at risk for Metabolic Syndrome?  The following is a chart that summarizes diagnostic criteria: 

Source: AHA/NHLBI Scientific Statement. Circulation 2005;112:e285-e290.

Again, if 3 or more of the above measures are beyond the “cut point”, then that would indicate an individual has metabolic syndrome according the NCEP ATP III guidelines.  Regular screenings are important so you know what your risk is and can potentially prevent future complications associated with the disease.

What is the prevalence of Metabolic Syndrome and what are the risks associated with it?  Currently about 25% of adults and 9% of teenagers in the US are considered to have MetS.  “Those with MetS are 2 times as likely to develop heart disease and 5 times as likely to develop diabetes compared to those without MetS.”

How is Metabolic Syndrome Treated?  Weight management, proper diet and increased physical activity are in the first-line of defense.  In fact, “as little as 7% weight loss along with 150 minutes of physical activity a week has been found to reduce the incidence of type 2 diabetes by 58% in high-risk adults.”  A diet that is “rich in fruits, vegetables, whole grains, dairy products and unsaturated fats” has also been shown to lower the prevalence of MetS.  Adequate intakes of Calcium and Vitamin D have been shown to be particularly beneficial.  As for exercise, 30-60 minutes of physical activity most days of the week is recommended.

Reference: Franz, M. J. “Lifestyle Intervention in its Prevention, Treatment and Mitigation”  Health Connections: Linking Nutrition Research to Practice.  Spring 2008.

This is a continutation from yesterday’s post…

• Get creative. Hamburgers and hotdogs aren’t the only meats that are great for grilling.
  • Try grilled chicken or grilled tuna steaks.
  • Turkey burgers or veggie burgers can make a low-fat alternative to the standard hamburger.
  • When making burgers, mix in some spinach to make the meat stretch a little farther and add nutrients.
  • Shish-ka-bobs can be a great way to get some veggies with your meat. Try using chicken or shrimp with mushrooms, peppers, onions and tomatoes. Brush them with low-fat Italian dressing.

• Choose Condiments Carefully.
  • Using mustard or ketchup instead of mayonnaise on your burger can save calories and fat.
  • Try a few squirts of spray butter on corn-on-the-cob.
  • Choose reduced-fat salad dressings instead of full fat versions.
  • Use cocktail sauce for seafood instead of dipping it in butter.

• Beware of the Calories in Beverages.  People tend to drink more when it gets hot outside, but it is important to pay attention to the types of beverages you are choosing.
  • A 12-oz Soda has up to 12 tsp. of sugar and around 150 calories.
  • Alcoholic beverages can be high in calories.  They also stimulate your appetite and lower inhibitions which can lead to overeating.
    • If you drink alcohol, do so in moderation.  A glass of wine is the best choice followed by light beer.   Try to skip the mixed drinks because can have the most calories.
  • Water is the best choice.  Try adding some lemon or orange slices for flavor.
  • Sugar-free or diet beverages can be a way to add some flavor without the calories.  Try unsweetened iced-tea w/ a sugar substitute.

• Have Fun!  Focus on Friends and Family instead of Food.
  • Remember you are there for the social aspects not the food.  Take the emphasis off of the food and enjoy the nice weather and the people that surround you.

Whether it’s for a family reunion, a holiday celebration or just an excuse to get together with some friends, summer is a popular time for cookouts.  Although many traditional foods served at a BBQ can pack in the fat and calories, there are many healthy treats that you can enjoy without worrying about your waistline.  Try some of these tasty ideas at your next BBQ:

• Enjoy seasonal fruits and vegetables. They don’t get more delicious or nutritious then when they are just picked locally.

• Have veggies and dip instead of chips and dip. 
  • Remember to include broccoli, cauliflower and summer squash since they are in season.  Low-fat salad dressing or hummus can be a great way to add extra flavor.

•   Corn on the cob, a baked potato or a salad can be a great addition to any meal.
  • Choose these items instead of the high-fat macaroni or potato salad, and you’ll save a lot of calories without losing any of the flavor.

•   Sliced watermelon or a fresh fruit salad can make sweet side dish.
  • A fresh fruit tray with some yogurt for dipping is another option that is sure to be a hit.

•   Berries with a dollop of cool whip are a refreshing dessert.
  • Adding berries to angel food cake or low-fat ice cream can add volume and increase the nutritional value of the dessert without adding a lot of calories.

Do you ever hear yourself saying “I need to exercise more” but then another week passes and your sneakers are still collecting dust?  Do you need a little added motivation to get moving?  If so, a pedometer may help.  “According to research from over 26 studies, pedometer use was associated with a significant increase in physical activity levels and a reduction in BMI and Blood Pressure readings.”

So what is a pedometer and why does it work?  A pedometer is a device that counts the number of steps you take each day.  It is helpful because it increases awareness of physical activity levels, and it allows you to see how many steps you take compared to the recommended 10,000 steps a day (this is equivalent to approximately 5 miles).  Many sedentary adults may only be 2,000- 2,200 steps per day (~ 1 mile).  Do you know how much you are moving?

Pedometers offer several different features.  Some calculate distance, others calculate how many calories you burn, some tell time, but they all count steps.  I think counting steps is really the most important, as distance and calories are only estimates.  I recommend using pedometers to see what your current activity level is and to track progress each week.  For example, the first few days you may just want to do your usual daily activities to determine how many steps you’re taking on average.  Don’t worry if you’re not close to 10,000 steps, you just want to build onto what you are currently doing.  If you are walking 3,000 steps a day the first week, then the next week try to average 3,250 steps each day.  Set goals for yourself each week, and reward yourself when you achieve those goals.

The following are some general guidelines that may help you get started:

• 2,000 steps = ~1 mile
• 1 mile = ~100 calories burned

Reference:  J.M. Abbot.  Pedometer Use. Weight Management Newsletter.  Spring 2008.

1.) To give you an energy boost. If you skip breakfast, chances are good that you will feel sluggish and have decreased energy in the morning because your blood sugars are low. Breakfast can restore your blood sugar levels and give you the energy you need to start the day.

2.) To help achieve/maintain a healthy weight. Your Metabolism slows down while you sleep, but breakfast can help to kick start it in the morning.

     a. Studies have found that people who eat breakfast are more successful at losing weight and keeping it off than those who skip breakfast.

     b. People who skip breakfast tend to overcompensate for the calories later in the day.

3.) Breakfast helps to improve concentration levels. Those who eat breakfast tend to do better in school and perform better on tests.

4.) It improves your workouts. Athletes who eat breakfast perform better than those who skip breakfast. It provides fuel for the muscles.

5.) It helps to meet your nutrient needs. People who eat breakfast are more likely to meet their nutrient needs.

For more facts about how breakfast can help improve health visit:

http://www.mrbreakfast.com/glossary_term.asp?glossaryID=152

 As you may know, New York recently passed a law that all fast food restaurants have to post nutrition facts on their menu boards.  Many people argue that the nutrition information that is currently available is either not accessible at the time you’re ordering (i.e. the internet) or it is hard to find (i.e. pamphlets behind the counter).  Posting the nutrition facts on the board could help increase awareness of the calorie content of the foods and hopefully help people to make better decisions.  In the long run, it may also force restaurants to offer more lower-calorie options.

According to Center for Science in Public Interest (CSPI), “In April, the Public Health and Human Services Committee of the Philadelphia City Council voted unanimously in favor of menu labeling. Next, the full City Council will take up the issue.” 

If you would like to support menu labeling, you can click on the web address below and send a letter to your City Council representative.  CSPI makes it easy- they already developed a letter, and all you have to do is add your name and address.  This is your chance to make a difference if you would like to see this change.

http://takeaction.cspinet.org/campaign/phillymenu

Aspartame is a sugar substitute that is found in over 6,000 food products world wide.  With it’s increase in popularity as a nonnutritive sweetener, there has been growing concern as to the safety of Aspartame.  There have been accusations that Aspartame can cause serious health problems including an increased risk of cancer, impaired nervous system function and it has a negative impact on reproductive health.

To address this issue, a panel of experts reviewed virtually all of the safety-related literature that was published on the topic to date.  This included almost 500 scientific articles, toxicology studies and epidemiological studies.  The result of their findings was published in the September 2007 issue of Critical Reviews in Toxicology. 

Overall, they found that current intake levels (even by high users) are still well below the FDA’s established acceptable daily intake level of 50 mg/kg body weight daily.  “This level equates to a 150-pound person consuming 20 cans (12 ounces each) of diet soda or almost 100 packets of tabletop sweetener daily, over a lifetime.”  In fact, according to the NHANES database, the average intake of aspartame among people who use this product in the U.S. is only 4.9 mg/kg body weight daily. 

The review of the literature found that “aspartame did not have adverse effects on nervous system function, learning or behavior; no valid cancer link; no effects on reproductive health or lactation”.  They also state that it is safe for people with diabetes and chronic renal failure to use aspartame. 

To date it seems that many of the accusations are not supported by the literature.  However, as with anything else in nutrition, moderation is usually the key!

For more information, you can click on the following link:

http://www.informaworld.com/smpp/212047963-31077356/content~content=a781888262~db=all~order=page 

Reference: Retelny, S. Panal finds Aspartame Safe for Everyday Use.  ADA Times. March, 2008.