Metabolic Syndrome

In recent years, health experts have become increasingly interested in a collection of risk factors known as metabolic syndrome. They have found that people with metabolic syndrome are at an elevated risk for developing cholesterol deposits in the walls of the arteries (atherosclerosis), which causes most heart attacks and strokes. Metabolic syndrome also raises the risk of developing type 2 diabetes.

Because these illnesses are among the leading causes of death in the United States, preventing or treating the individual conditions that make up metabolic syndrome could save many lives. People may be diagnosed with metabolic syndrome if they have three or more of the following conditions:

• Increased abdominal fat: a waist circumference greater than 40 inches for men or 35 inches for women
• Elevated blood pressure on several measurements: 130 mm Hg or greater systolic (top number) or 85 mm Hg or greater diastolic (bottom number)
• Elevated level of triglycerides (blood fats): 150 mg/dl or higher after a 12-hour fast
• Low level of HDL (the "good") cholesterol: lower than 50 mg/dl for men or 45 mg/dl for women
• Elevated blood sugar levels: 110 mg/dl or greater after a 12-hour fast

While researchers are still investigating why these factors often occur together, they suspect a gradual resistance to insulin in the body may be to blame. Insulin is a hormone that helps the body's cells use the glucose supplied by food. If the body doesn't use insulin efficiently, cells can't take up as much glucose, so it accumulates in the blood. In response, the body makes more insulin, overloading the blood. As a result of the excess insulin, triglycerides and other fats build up in the blood, increasing the risk of abnormal cholesterol. At the same time, kidneys become strained by the additional load, leading to high blood pressure.

In some cases, the cause of insulin resistance may be genetic or environmental. But most of the time, overweight and inactivity seem to be the culprit. Metabolic syndrome occurs in only 5 percent of adults of normal weight but in 22 percent of those who are overweight and 60 percent of those who are obese. Lifestyle changes such as losing excess weight, exercising, and quitting smoking can help to prevent or treat metabolic syndrome. If you suspect you're at risk, ask your doctor to evaluate you for this serious condition.

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A Healthy Dose of Whole Grains

Are you making a conscious effort to make the

healthy switch to whole grains? Whole grains are

full of nutrients with lots of vitamin B and E, iron,

and magnesium, — offering much more nutritional

value than refined grains. The best part is that

they're becoming more readily available. You can

substitute brown rice for white rice at most

restaurants and grocery stores across the country

are carrying more and more whole grain options.

This week, include some whole grains on your

menu with this satisfying wild rice dish that you

can compliment with a delicious salad of leafy greens.

Wild Rice and Almonds With Chili Chicken Breasts

Ingredients

• 3/4 cup wild rice
• 1 bay leaf
• 4 chicken breast halves, boned and skinned
• 1 teaspoon fresh lemon juice
• 1 teaspoon chili powder
• 1 teaspoon canola oil
• 1/2 cup green onions, sliced, with top
• 1 tablespoon lemon peel, grated
• 1/4 teaspoon salt
• 1 lemon, cut into wedges
• 1/2 cup organic almond slivers

Preparation

In medium saucepan over medium-high heat,

bring rice, 1 1/2 cups water and bay leaf to

boil. Reduce heat to medium-low, cover and

simmer about 40 minutes until rice is tender

and water is absorbed.

Rub chicken with lemon juice and sprinkle

with chili powder (about 1/8 teaspoon per side).

Heat oil in skillet over medium-high heat. Add

chicken, sauté 3 minutes, then turn over

chicken and cover skillet. Cook 8 to 10 minutes

until juices run clear when chicken is pierced with

knife point.

When rice is cooked, reduce heat to medium-low. Mix in

onions, almonds, and lemon peel to heat through;

mix in salt. Divide rice and chicken among four plates.

Serve with lemon wedges.

Makes 4 servings

Prep Time: 15 mins
Cook Time: 55 mins
Total Time: 1 hr 10 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 342
Total Fat: 2 g
Saturated Fat: 1.6 g
Cholesterol: 84 mg
Sodium: 380 mg
Total Carbohydrate: 29 g
Dietary Fiber: 2 g
Protein: 35 g

Recipes Source: California Almond Board

Lighten Up Family Favorites

Remember Mom's rich brownies? Or Grandpa's five-alarm chili? They're in every family — sacred recipes that get passed down through the generations. The problem is that family favorites often aren't as healthy as they could be. But with a few alterations to the recipe and cooking methods, you can still enjoy the tastes you love while cutting out excess fat and calories. Try the following tips:

Spray, don't pour: Coat pans and baking dishes with cooking-spray butter, margarine, or oil.

Go nonstick: A nonstick pan can reduce the need for fat when you sauté.

Reach for broth: Sauté vegetables in low-sodium vegetable or chicken stock for great flavor minus the fat.

Strip the skin: Cut calories by always removing the skin from poultry and trimming visible fat off meat.

Soak up the flavor: Leaner cuts of meat can be less tender. Use a low-sodium marinade to add flavor and help tenderize.

Switch tactics: Bake, boil, or broil meats and other foods you'd normally fry.

Cut back: Cut the amount of cheese and other fatty ingredients in your favorite recipes by one half, or replace them with low-fat versions.

Get saucy: Try replacing some or all of the fat in baking recipes with applesauce.

Go veggie for a day: Replace meat in dishes with beans or meat substitutes like tofu or vegetarian crumbles.

Slow cook: Use a slow cooker to turn lean meats, vegetables, and beans into delicious soups, stews, and casseroles without adding fat.

Spice things up: Add flavor but not fat to foods with dried and fresh herbs and spices. From the sweet and citrusy flavors of basil and lemongrass to the distinctive flair of cilantro to the richness of curry, a world of flavor awaits your exploration.

Get to know yogurt: Replace the sour cream on your table with low-fat plain yogurt. It makes a great topping for baked potatoes.

And remember, no matter what you're cooking or baking at home, always keep portion control in mind when you sit down to eat it. Moderation is a key to success!

How Much Water Should I Drink?

Question: How much water should I drink each day? I hear all kinds of answers, including 1 ounce of water for every pound of body weight, and six to eight 8-ounce glasses. Which is right?

Answer: Water is a vital part of any diet and exercise program — not to mention life in general — because it aids every aspect of bodily function. Water is a huge component of muscle and is important for energy production, so if you want to make the most of your workout, make sure you're well hydrated.

There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn't mean you need to drink this amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:

Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink rather than plain water, to replace the sodium lost in sweat.

Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

5 Ways to Make the Most of Your Outdoor Workout

Now that spring is almost here, the weather where you live is probably warming up (unless, of course, it's warm year-round where you live!). It's a great time to start gearing up to take your workouts outside, if you haven't already!

Exercising outdoors is one of my favorite things to do, and I highly recommend it. It's a great change of pace that will get your blood pumping and your senses engaged, and you'll soak up all that fresh air and vitamin D from the sun. You'll also get in touch with your surroundings, and maybe learn your way around a park you've never visited or an unfamiliar part of town. In addition, outdoor workouts are free — no gym memberships or class fees to worry about!

To make the most of your outdoor workout:

• Dress for the elements. Wear a hat and jacket if it's cool outside, and no matter what the temperature, wear sunscreen and sunglasses to avoid sun damage.
• Drink plenty of water before you start and after you finish. If you're going to work out for more than 30 minutes, carry a water bottle with you or stop for a drink during the workout.
• Dress in layers, peeling them off as you warm up.
• Wear reflective gear if you exercise before the sun rises or after it sets.
• Bring music — you can carry an iPod with headphones — to keep you pumped up. Or, if you can, bring a friend!

Go on — take your workout on the open road! You'll be glad you did.

How to Get Your Family Moving

Question: After years of being inactive, I decided I was sick of feeling sluggish all the time and decided to start exercising regularly. Now I'm hooked! How do I get my husband and 10-year-old daughter moving, too?

Answer: Congratulations! Realizing the importance of exercise is one thing, but actually making the commitment to get fit — and healthy — is truly commendable! And it's fantastic that you'd like to encourage your family to exercise as well!

Don't worry, getting your family fit shouldn't require begging or bribes. Exercise doesn't have to mean going to the gym! Check out fitness DVDs that everyone can do together. Or pick out something that taps into their interests. For example, if your husband is a golfer, he might like a sport-specific DVD that features stretches and workouts that'll help improve his swing. Or maybe a weight-training DVD would be more up his alley. And if your daughter likes to dance, there are plenty of DVDs she can try. Consider my Fit Kids DVD; it includes fun hip-hop moves, speed drills, yoga poses, and stretching exercises.

You can also engage in some friendly competition. Go to the park and see who can speed-walk or run the fastest from point A to point B, or play a game of volleyball at the beach or pool.. You can also go biking together, throw around a Frisbee in the backyard, or go ice-skating. As long as the activity's fun, getting everyone moving will be a snap!