Weight Debate

Metabolic syndrome is the name for a group of risk factors linked to overweight and obesity. These risk factors increase your risk of heart disease and other health problems, such as diabetes and stroke. The term “metabolic” refers to the biochemical processes involved in your body’s normal functioning.

Other causes you can’t control, such as getting older, and genetics (ethnicity and family history), are other important underlying causes of metabolic syndrome. For example, genetics can increase your risk of insulin resistance, which can lead to metabolic syndrome. Insulin resistance is a condition in which the body can’t use its insulin properly. Insulin is a hormone the body uses to help change glucose (sugar) into energy. Insulin resistance can lead to high blood sugar levels, and it’s closely linked to overweight and obesity.

Lack of physical activity also may increase your risk of metabolic syndrome.

A person who has metabolic syndrome is twice as likely to develop heart disease and 5 times as likely to develop diabetes as someone who doesn’t have it.

Metabolic syndrome is diagnosed if you have at least 3 of the 5 metabolic risk factors listed below:

• 1. Abdominal obesity (a large waistline) of 35 inches or more for women, and 40 inches or more for men.
• 2. A high triglyceride level (150 mg/dL or higher), or being on medicine to treat it. Triglycerides are a type of fat found in the blood.
• 3. A low (50 mg/dL or less for women, 40 mg/dL or less for men) HDL (high-density lipoprotein) cholesterol level (the “good” cholesterol), or being on medicine to treat it. HDL cholesterol helps remove cholesterol from your arteries.
• 4. High blood pressure (130/85 mmHg or higher), or being on medicine to treat it. Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps out blood. If this pressure rises and stays high over time, it can damage your heart and lead to plaque buildup. If only one of your two blood pressure numbers is high, it’s still a risk factor for metabolic syndrome. Some people in the early stages of high blood pressure may have dull headaches, dizzy spells, or more nosebleeds than usual.
• 5. High fasting blood sugar (100 mg/dL or higher), or being on medicine to treat it. Mildly high blood sugar may be an early sign of diabetes. A normal fasting blood sugar level is less than 100 mg/dL, between 100 and 125 mg/dL is considered prediabetes, and a level of 126 mg/dL or higher is considered diabetes. About 85 percent of people who have type 2 diabetes – the most common type – also have metabolic syndrome. These people have a much higher risk of heart disease than the 15 percent of people who have type 2 diabetes without metabolic syndrome. Symptoms of high blood sugar often include:
  Increased thirst
  Increased urination, especially at night
  Fatigue – tiredness
  Blurred vision

Symptoms of Metabolic Syndrome
Usually there are no signs or symptoms, except for a large waistline. Some people may have symptoms of high blood sugar or, occasionally, high blood pressure.

Treatment of Metabolic Syndrome
Healthy lifestyle choices is the best way to prevent metabolic syndrome, and healthy lifestyle changes are the first line of treatment. If lifestyle changes aren’t enough, your doctor may prescribe medicines. Lifestyle changes include:

• Losing weight
• Doing physical activity regularly
• Following a heart healthy diet
• Quitting smoking

Metabolic syndrome is a lifelong condition. Lifestyle changes can help you control your risk factors and reduce your risk of complications. Successfully controlling metabolic syndrome takes a long-term effort and teamwork with your doctor.

Other Names for Metabolic Syndrome
Dysmetabolic syndrome
Hypertriglyceridemic waist
Insulin resistance syndrome
Obesity syndrome
Syndrome X

Chronic diseases such as heart disease, cancer, diabetes, stroke, and arthritis are the leading causes of death and disability in the United States.

These diseases account for 7 of every 10 deaths and affect the quality of life of 90 million Americans.

Although chronic diseases are among the most common and costly health problems, they are also among the most preventable.

You can prevent or control the devastating effects of these diseases. read more »

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is one way to tell whether you are at a healthy weight, overweight, or obese.

The formula used for BMI calculation is: BMI = (weight in pounds ÷ (height in inches)² ) x 703. Example:

BMI = your weight in pounds ÷ by your height in inches ÷ by your height in inches x 703. Example: A person who is 140 pounds and 5’6′.
140 pounds divided by 66 inches divided by 66 inches times 703 = a BMI of 26 (22.59 rounded off).

Standard weight status categories associated with BMI ranges for adults:

• A BMI below 18.5 is underweight.
• A BMI of 18.5 to 24.9 is in the healthy range.
• A BMI of 25 to 29.9 is overweight.
• A BMI of 30 or greater is considered obese.

Body Mass Index Calculator for Adults
The calculator below provides BMI and the corresponding BMI weight status category. Use the body mass index calculator below for adults 20 years old and older.

BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems. Excess body fat can lead to:

• A higher risk for premature death
• Heart disease
• Type 2 diabetes
• High blood pressure
• Stroke
• Problems with cholesterol and triglycerides
• Gout
• Gallbladder disease
• Lung problems
• Arthritis
• Certain kinds of cancers

Another way to find out if you are at risk for health problems caused by overweight and obesity is to measure your waist.

• If you are a woman and your waist is more than 35 inches, your risk of disease is higher.
• If you are a man and your waist is more than 40 inches, your risk of disease is higher.

Note:
Because BMI does not show the difference between fat and muscle, it does not always accurately predict when weight could lead to health problems. For example, someone with a lot of muscle – such as a body builder – may have a BMI in the overweight or obese range, but still be healthy and have little risk of developing diabetes or having a heart attack.

“Fish to avoid” is for everyone – but especially for women who are pregnant or might become pregnant, nursing mothers, and young children. Some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child’s developing nervous system.

Knowing what fish to avoid will help you gain the health benefits from fish and keep your exposure to mercury, Polychlorinated biphenyls (PCBs), and other toxics low.

AVOID these fish due to mercury:
Women who are or may become pregnant, nursing mothers, and young children should NOT eat:

• Mackerel (King)
• Shark
• Swordfish
• Tilefish
• Marlin (imported)
• Tuna Steak
  • Bluefin
  • Bigeye (imported longline)
  • Yellowfin (imported longline)

( Red Text: Overfished, farmed, or caught using methods harmful to marine life and/or environment).

Safe to Eat
It is safe to eat 2 to 3 average meals a week of a variety of fish and shellfish that are lower in mercury. Some fish low in mercury are:

• Anchovies
• Butterfish
• Catfish
• Clams
• Cod (Pacific)
• Crab (Blue, King, Snow) (US, Canada)
• Crab-Imitation
• Flounder/Sole (Pacific)
• Herring
• Mackerel (canned)
• Oysters
• Pollock – Fish sticks
• Salmon
• Sardines
• Scallops
• Shrimp – Prawns (US, Canada)
• Squid – Calamari
• Tilapia (US, Central/South America)
• Trout
• Tuna – canned light

Albacore (“white”) tuna has more mercury than canned light tuna. When choosing your meals of fish and shellfish, you may eat 1 average meal of albacore tuna per week.

An average meal is:
A seafood serving or “average meal” is about the size and thickness of your hand, or 1 ounce for every 20 pounds of body weight. Example:

• 160 pound Adult = 8 oz.
• 80 pound Child = 4 oz.

Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 1 average meal per week of fish you catch from local waters, but don’t consume any other fish during that week.

Remember:
Fish is a great source of protein, vitamins, and nutrients. Fish is loaded with omega-3 fatty acids, which provide protection from heart disease and are great brain food for you, your children and if you are pregnant, for your unborn child.

So… eat fish, but make smart choices and choose fish that are low in mercury, Polychlorinated Biphenyls (PCBs), and other contaminants.

Visit www.doh.wa.gov for more information.

Fish is low in fat.
Fish is low in calories.
Fish is high in protein.
Fish is good for your heart and brain.
Fish is a good choice for people with diabetes.

Fish is an excellent source of Omega 3 fatty acids, a fatty acid that your body cannot produce on its own. Omega 3 fatty acids are found in every kind of fish, but Omega 3 fatty acids are especially high in fatty fish like salmon, sardines, mackerel, herring, and anchovies. Good fish choices for Omega 3′s include:

• Salmon
• Sardines
• Mackerel
• Herring
• Anchovies
• Tuna – canned light
• Trout
• Sea bass
• Oysters
• Crab
• Perch
• Shrimp
• Cod

Numerous studies show that Omega-3 fatty acids:

• Decrease heart disease.
• Reduce blood pressure.
• Help prevent arthritis.
• Help prevent abnormal heart rhythms.
• Promote healthy brain function.
• Aids short-term memory – The Rush Institute for Healthy Aging states that people who eat at least one meal of fish per week will be significantly less likely to develop Alzheimer’s disease than those who never eat fish.

Fish is an excellent source of vitamins and minerals.

• Riboflavin (Vitamin B2) which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates.
• Vitamin D, which aids calcium absorption to help prevent osteoporosis.
• Calcium.
• Phosphorus.
• Iron.
• Zinc.
• Potassium.
• Iodine.
• Magnesium.

When people eat meat instead of fish, they decrease their intake of these essential vitamins, minerals, and Omega-3 fatty acids.

All fish contains some cholesterol and fat, but most fish is lower in cholesterol and saturated fat than beef, turkey, chicken, and pork.

Warning:
Due to high mercury levels certain fish, women of childbearing age and children should not eat

• King macerel
• Shark
• Swordfish
• Tilefish

Broiled fish, baked fish, or grilled fish – instead of fried fish – can be part of a healthy weight-loss plan.

Vitamin C, also called ascorbic acid, helps fight infections, heal cuts and wounds, keeps teeth and gums healthy, and is necessary for normal growth and development and repair of all body tissues.

Vitamin C is an antioxidant that helps prevent cell damage caused by free radicals (highly reactive chemicals).

Vitamin C is a water soluble vitamin, which means it dissolves in water. Because leftover amounts of vitamin C leave your body through the urine, you need a continuous supply of vitamin C in your diet every day.

Vitamin C is being studied in the prevention and treatment of some types of cancer.

Vitamin C is naturally present in some foods, added to others, and available as a dietary supplement.

Recommended Dietary Allowances (RDAs) for Vitamin C Per Day mg = milligrams
Birth to 6 months – 40 mg
7 to 12 months – 50 mg
1 to 3 years – 15 mg
4 to 8 years – 25 mg
9 to 13 years – 45 mg

14 to 18 years – Male – 75 mg
14 to 18 years – Female – 65 mg
14 to 18 years – Pregnancy – 80 mg
14 to 18 years – Lactation – 115 mg

19+ years – Male – 90 mg
19+ years – Female – 75 mg
19+ years – Pregnancy – 85 mg
19+ years – Lactation – 120 mg

Smokers require 35 mg/day “more” vitamin C than nonsmokers.

Some Good Food Sources of Vitamin C:
Red pepper, raw, 1/2 cup – 95 mg
Orange juice, 3/4 cup – 93 mg
Kiwi fruit, 1 medium – 71 mg
Orange, 1 medium – 70 mg
Grapefruit juice, 3/4 cup – 70 mg
Green pepper, raw, 1/2 cup – 60 mg
Broccoli, cooked, 1/2 cup – 51 mg
Strawberries, fresh, 1/2 cup – 49 mg
Brussels sprouts, cooked, 1/2 cup – 48 mg
Grapefruit, 1/2 medium – 39 mg
Tomato juice, 3/4 cup – 33 mg
Cantaloupe, 1/2 cup – 29 mg
Cabbage, cooked, ½ cup – 28 mg
Cauliflower, raw, 1/2 cup – 23 mg
Potato, baked, 1 medium – 20 mg
Tomato, raw, 1 medium – 16 mg
Fortified breakfast cereals

Vitamin C Deficiency
Deficiency of little or no vitamin C intake – below 10 mg/day – leads to scurvy. Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety.

Side Effects From Too Much Vitamin C
Some side effects sometimes associated with taking too much vitamin C

• Diarrhea
• Nausea
• Abdominal cramps
• Gastrointestinal disturbances
• Upset stomach
• Kidney stones
• Increased iron absorption

Vitamin C and Medications
Vitamin C supplements have the potential to interact with several types of medications. People taking medications on a regular basis should discuss their vitamin C intakes with their doctor. A few examples are:

• Chemotherapy and radiation
• 3-hydroxy-3-methylglutaryl coenzyme A reductase inhibitors (statins)

Try to make barley a part of your diet.

Barley is a grain that has many health benefits. Americans should eat more barley, especially those who are diabetic and overweight.

Acting as an appetite suppressant, barley may assist in weight loss by making people feel like they have eaten more than they really have.

Barley contains fiber that can help reduce the risk of coronary heart disease by lowering LDL (low density lipoprotein) and total cholesterol levels. LDL is low density lipoprotein or also know as “bad” cholesterol.

There are many different varieties of barley. A wide variety of foods can be made with barley.

• Barley flour can be used in muffins, cookies, pancakes, breads, pasta, biscuits, pizza crusts.
• Barley bran can be used in cereals.
• Barley flakes can be used in porridge, granola, muesli, muffins, cookies, desserts.
• Pearl and pot barley can be used in puddings, salads, soups, stews, casseroles.

Barley can be a great addition to your diet. Try it as a side dish with your meal, or in your favorite recipes.

Here is a simple No Bake Cookie recipe made with barley flakes you can try.

The human body uses food as a source of energy and for raw materials to maintain the body and produce new body tissues. The major nutrients in foods are carbohydrates, fats, and proteins.

Carbohydrates are the major source of energy for the body.

1 gram carbohydrate = 4 calories

Fats are important for energy storage.

1 gram fat = 9 calories

Proteins are used to build new body tissues, but they can also be energy sources.

1 gram protein = 4 calories

Are you “drinking” a lot of unnecessary calories every day? Calories from drinks can really add up!! Here is an example for 1 day:

Sally Doesn’t Think About What She Drinks:
Morning - 16 oz. medium cafe latte made with whole milk – 265 calories
Lunchtime - 20 oz. bottle of nondiet cola – 227 calories
Afternoon Break - 16 oz. sweetened lemon iced tea from the vending machine – 180 calories
Dinnertime - 12 oz. nondiet ginger ale – 124 calories
Total: 796 Calories!!

Sally Rethinks About What She Drinks:
Morning - 12 oz. small cafe latte made with fat-free milk – 125 calories
Lunchtime - Bottle of water or diet soda – 0 calories
Afternoon Break - Sparkling water with natural lemon flavor (not sweetened) – 0 calories
Dinnertime - Water with a slice of lemon or lime – 0 calories or seltzer water with 2 ounces of 100% orange juice – about 30 calories
Total: About 125 to 155 calories!!

Thats about 641 to 671 calories cut from Sally’s daily calorie intake for 1 day. Way to go, Sally!!

Some High Calorie Alcoholic Beverage Drinks:

Beer

• Beer (light), 12 oz – 110 average calories
• Beer (regular), 12 oz – 149 average calories

Distilled 80 proof

• Gin, rum, vodka, whiskey, tequila, 1 oz – 65 average calories
• Brandy, cognac 1 oz – 65 average calories
• Liqueurs (Drambuie, Cointreau, Kahlua) 1.5 oz – 188 average calories

Wine

• Dry white, 4 oz – 75 average calories
• Sherry, 2 oz – 75 average calories
• Red wine, 4 oz – 80 average calories
• Champagne, 4 oz – 84 average calories
• Port, 2 oz – 90 average calories
• Vermouth, dry, 3 oz – 105 average calories
• Sweet, 4 oz – 105 average calories
• Vermouth, sweet, 3 oz – 140 average calories

Cocktails

• Daiquiri, 4 oz – 122 average calories
• Whiskey sour, 3 oz – 122 average calories
• Martini, 3.5 oz – 140 average calories
• Coolers, 6 oz – 150 average calories
• Manhattan, 3.5 oz – 164 average calories
• Margarita cocktail, 4 oz – 168 average calories

Some High Calorie Non Alcoholic Beverage Drinks:

• Fruit punch, 12 oz – 192 calories
• 100% apple juice, 12 oz – 192 calories
• 100% orange juice, 12 oz – 168 calories
• Lemonade, 12 oz – 168 calories
• Regular lemon/lime soda, 12 oz – 148 calories
• Regular cola, 12 oz – 136 calories
• Sweetened lemon iced tea (bottled, not homemade), 12 oz – 135 calories
• Tonic water, 12 oz – 124 calories
• Regular ginger ale, 12 oz – 124 calories
• Sports drink, 12 oz – 99 calories
• Water, 12 oz – 0 calories