Chose to lose weight to a level that doesn't compromise your health nor quality of life.
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Syndrome X or the metabolic syndrome was first identified in the 1980s. A grouping of metabolic related issues were linked with heart disease and diabetes. A person has the metabolic syndrome if they have abdominal obesity (for European males a waist measurement of 37 inches / 94 cm and for European females a waist measurement of 31.5 inches / 80 cm) and two of the following four factors:
1. raised blood pressure
2. raised triglceride (a type of fat in the blood)
3. reduced HDL (good cholesterol)
4. raised fasting blood glucose (type 2 diabetes)
Genetics, poor diet, inactivity, smoking and excessive alcohol can contribute to the metabolic syndrome. It is believed the metabolic syndrome is widespread in the western world with many people (literally millions) unaware they have the condition. The high rates of type 2 diabetes which in turn lead to increased risk of heart attack and stroke are predicted to increase.
Insulin resistance has now been identified as the underlying condition of metabolic syndrome. See the recent blog on insulin resistance.
What is the likelihood you have the metabolic syndrome or are at risk of developing it?
If you have it or are at risk – do something to address the situation!
regards, Keith
Struggling to regularly exercise? How about setting a short term goal that will require regular exercise to get there? Make sure its achievable and involves exercise you like doing. This might mean entering a competition or simply building up the distance you can walk to do a special walk in several weeks time.
For me the short term goal is to run a half marathon on 11 October. I have set a target of running 4 hours each week during September. At month end I’ll assess what I need to do over the last fortnight with a light week leading up to the run.
Commit to something. See if any friends will join you.
regards, Keith
Insulin is released by the pancreas when carbohydrates are eaten. The insulin assists in the process of converting carbohydrate into glucose and transfering the glucose into the body’s cells. Insulin resistance is a condition in which the pancreas produces excessive insulin to deal with carbohydrates. This results in extremes in glucose in the blood and in insulin converting some glucose into fat as the blood glucose level drops (hypoglycemia) – when the glucose is most needed.
A high carbohydrate diet, particularly when large amounts of refined carbohydrate are consumed, and being over-weight are contributors to insulin resistance. A negative cycle establishes whereby insulin resistance leads to further weight gain.
Insulin resistance causes type 2 diabetes and other chronic diseases and is believed to be widespread in populations where high carbohydrate diets and obesity are common.
Insulin resistance can be reduced through a low glycemic diet. This evens out glucose and insulin levels and can be used to manage weight loss. Regular exercise such as walking increases the muscles requirements for glucose and assists the body return to functioning normally.
Eat well, regards Keith
Lose weight eating tomatoes! Tomatoes are a great food to eat as part of a low-glycemic diet. With a low glycemic load and valuable nutrients they should be a regular part of your diet.
Tomatoes have lycopene, potassium, vitamin C, B vitamins, alpha and beta carotene, chromium and fibre.
Lycopene, a contributor to the red colour, is effective in reducing free radicals thereby reducing the incidence of cancer. It has been found to be particularly effective in reducing prostate cancer. It also assists to protect the skin from the sun.
To release the lycopene tomatoes are best cooked. This will break down the vitamin C so make sure you get adequate vitamin C from another source – including raw tomatoes.
Eat well, Keith
Lose weight eating eggs! Eggs have complete protein and fat, making them healthy and filling food. Eating eggs with carbohydrate rich food such as bread slows down the absorption of the carbohydrate and evens out the supply of glucose into the blood. Eggs are therefore a useful contributor to a low-glycemic diet.
While eggs have cholesterol they are not considered a risk to health as cholesterol eaten in food is not necessarily coverted into blood cholesterol. It is now believed the majority of cholesterol in blood is produced by the body. If you eat well overall and maintain a healthy weight cholesterol from eggs wont be a problem.
They also have vitamin A, vitamin B12, vitamin D, vitamin E, riboflavin and selenium. All the vitamins A, D and E are in the yolk, as is the fat.
Eggs also have lutein/zeaxanthin which protects the eyes against degeneration and cataracts.
Eat well, regards Keith
I have noticed a number of people around me have had to give up running due to wear and tear on their bodies. Wearing good running shoes has long been known to be a key factor in reducing the risk of jogging causing you damage. For me, I think the running surface is equally important. I do most of my running on bush trails, avoiding the pounding associated with always running on hard surfaces, and concrete in particular. Look after yourself so you can keep the exercise up!
regards, Keith
Do carrots improve your night vision? Apparently not. However, carrots have vitamin A, necessary for maintaining good vision.
Carrots have many nutrients, making them a key part of a healthy diet. They have a low glycemic index and thereby fit within a low-glycemic diet. They’re also fat free!
Cooking makes some nutrients more available so eat carrots both cooked and raw.
regards, Keith
A brief note on the humble cabbage. Cabbage has fibre, vitamin C, folate and vitamin B6 as well as other nutrients. Cooking both makes some nutrients more available and breaks down vitamin C, so have cabbage raw and cooked. It has glutamine, an amino acid that has anti-inflammatory properties.
As well as cabbage the cabbage family includes broccoli, Brussels sprouts, cauliflower, collard greens, kale and kohlrabi.
I’m also a fan of ‘Chinese cabbage’. Try bok choy and wong bok as alternatives to cabbage.
All the best, Keith
A brief sales pitch for broccoli! Broccoli has fibre, folate, vitamin C, vitamin K, calcium, beta carotene, iron, sulphoraphane, indoles and lutein/zeaxanthin.
Broccoli inhibits cancer, boosts the immune system, supports cardiovascular health and builds bones. It has been found to reduce the risk of prostate cancer. Steaming retains the anti-cancer properties whereas the benefits are reduced if broccoli is boiled for longer then 10 minutes.
Broccoli has a negligible glycemic load. So, broccoli once or twice a week is a valuable contributor to a low-glycemic diet.
Eat well!
Keith
In praise of the mighty bean! Beans have fibre, B vitamins, iron, potassium, magnesium and phytonutrients. Beans help lower cholesterol and reduce type 2 diabetes, hypertension, and diverticular disease.
They are an excellent source of low fat protein and provide complete protein when combined with nuts, dairy and grains.
Beans taste great too. Love green beans in green Thai curry! They are a valuable contributor to a low-glycemic diet.
Cheers, Keith
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