Greetings!   

Fall is quickly coming and the harvest is in full force.  All of us are fast and furiously putting up the last bits of our bounty for the winter. Soon we can relax into the serenity of the fall and enjoy all of the beautiful colors of the season. Take this time to reflect on your health. Ask yourself: Am I eating well? Am I getting enough exercise? What changes can I make to optimize my health and well being? Too many Americans are settling for being overweight and inactive. Sitting in front of the TV watching sports or playing Wii sports - does not count! They are robbing themselves of the health and vitality they deserve. How do you know if you are starting to get into trouble with your health? 

If Your Waist Circumference is Increasing...

You May Have Metabolic Syndrome

Metabolic syndrome is a name for a group of risk factors that occur together and increase the risk for heart disease, stroke, and Type II Diabetes. These metabolic factors includes: Insulin Resistance, hypertension (high blood pressure), cholesterol abnormalities, and increased risk for blood clotting. An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s - so this is not new news!  

Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar (glucose) from the blood stream into muscles, brain cells, and other tissues. When this occurs the glucose cannot enter the cell where the "furnaces" are that "burn" glucose for energy.  Since the glucose cannot get into the cells-your body has to store it for a rainy day! When the glucose cannot get into the cell and be "burned" it is converted to fat and stored around the middle. As belly fat worsens, visceral or dark fat begins to develop deep in the abdomen. This dark fat is actually an endocrine organ that produces inflammatory chemicals and hormones. The more belly fat you develop-the more inflammation in your body worsens resulting in a myriad of health problems not limited to heart disease, diabetes, and stroke. In this state the liver produces more cholesterol which is stored within the liver itself causing damage over time. This is called fatty replacement or fatty cirrhosis of the liver and is a common finding in those with metabolic syndrome.

Based on the guidelines from the National Heart, Lung, and Blood Institute (NHLBI) and the American Heart Association (AHA), any three of the following traits in the same individual meet the criteria for metabolic syndrome.  

• Increased waist circumference.  This also is called abdominal obesity or "having an apple shape." Excess fat in the stomach area is a greater risk factor for heart disease than excess fat in other parts of the body, such as on the hips.  A waist circumference of 102 cm (40 in) or more in men and 88 cm (35 inches) or more in women. For Asian Americans, the cutoff values are ≥90 cm (35 in) in men or ≥80 cm (32 in) in women.

• A high triglyceride level (150 mg/dl or above). Triglycerides are a type of fat found in the blood and are part of the standard lipid panel. 

• A low HDL cholesterol level (40mg/dl or lower in men and 50mg/dl or lower in women). HDL sometimes is called "good" cholesterol. This is because it helps remove cholesterol from your arteries. A low HDL cholesterol level raises your risk for heart disease.  40mg/dl or lower in men and 50mg/dl or lower in women. 

• High Blood Pressure (or you're on medicine to treat high blood pressure). Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. If this pressure rises and stays high over time, it can damage your heart and blood vessels and lead to plaque buildup. 

• High fastingblood sugar (100 mg/dl or above). Oryou're on medicine to treat high blood sugar).  Mildly high blood sugar may be an early sign of diabetes.

All body types are beautiful.

Genetics play somewhat of a role in the cause of  metabolic syndrome - however we are now learning it is what we "bathe" our genes in that makes a difference in our health outcomes. If our genes are subjected to a healthy diet, active lifestyle, and low levels of environmental toxins they are less likely to express themselves as a disease state. If we "bathe" our genes in poor nutrition, poor lifestyle choices, and high levels of environmental toxins-we are more likely to develop disease. The American diet, sedentary lifestyle, the food industry, and corporate environments that subject us to multiple chemical exposure "causes" metabolic syndrome. 

Current studies show that over 1/3 of American adults over 20 years old have metabolic syndrome and this number is on the rise along with the obesity rate. The childhood obesity epidemic will cause this number to explode! It is possible to prevent and reverse metabolic syndrome, mainly with lifestyle change. 

For more information on how to make lifestyle changes and learn more about metabolic syndrome and insulin resistance see: 

info on insulin resistance

Zucchini pizza on the grill.

• Slice your favorite zucchini squash lengthwise
• Scoop out center seeds
• Drizzle with olive oil, add salt and pepper
• Grill zucchini skin side up until tender
• Spread inside with marinara or pesto sauce
• Load on the olives, peppers, onions, seasoned tofu, artichoke hearts, basil, oregano . . . 
• Top with cheese or grated carrots
• Grill until golden brown