Reduce Your Risk of Metabolic Syndrome Part 1: Manage Your Blood Pressure

Metabolic Syndrome: What You Need to Know

Alarmingly the prevalence of metabolic syndrome has increased to over 41% in the United States. Metabolic syndrome is a cluster of conditions that increase a person’s risk of Heart Disease, Stroke and Type 2 Diabetes. These conditions include abdominal obesity, high blood pressure, high blood sugar, high triglycerides and low HDL cholesterol. A person is diagnosed with metabolic syndrome if they have 3 or more of these 5 risk factors. Lifestyle modifications are critical to mitigating the health impacts associated with Metabolic syndrome. 

  

I realize this is a lot to digest all at once; thus I am going break up each of the risk factors into their own blog and provide specific tips to reduce your risk for each of the conditions individually. Let’s start with Hypertension (or High Blood pressure).

Lifestyle Modifications to Reduce High Blood Pressure:

 ✅  SODIUM- Watch your sodium (salt) intake. Try using fresh herbs for flavoring instead of the saltshaker. Read the Nutrition Facts Labels-you may be surprised how much sodium is in your salad dressing, condiments and sauces. Processed foods also tend to be higher in sodium. The daily goal for most Americans is less than 2000 mg sodium per day.
✅  POTASSIUM - Focus on eating more fruits and vegetables. They contain potassium which works with your body to lower blood pressure. Excellent sources of potassium include kiwi, avocado, banana, tomato, cantaloupe, spinach, sweet potatoes, Brussels sprouts, lima beans, lentils, yogurt and coconut water.
✅ STRESS- Practice healthy outlets for stress relief. This may include exercise, journaling, music therapy, aromatherapy, meditation, yoga breathing techniques- find what works for you!
✅ WHOLE FOODS- Choose more whole foods: Vegetables, fruit, lean proteins. Choose less processed foods. This helps to reduce sodium and other ingredients that can contribute to inflammation.
✅ HEALTHY WEIGHT-  Losing weight even as little as 5-10 pounds, if you are overweight, can also help improve blood pressure

Recipe of the Month: Kiwi Yogurt Bowl 

Ingredients:

 ½ c plain Greek yogurt

1 kiwi peeled & sliced

2 T pumpkins seeds (pepitas)

1T chia seeds, hemp hearts or ground flax seeds

1 T natural almond butter or peanut butter 

 Dash of Cinnamon

Instructions: Scoop yogurt into a bowl. Top with kiwi, pumpkin seeds, chia/flax seeds and nut butter, Sprinkle with cinnamon. Enjoy 😊

Katie's Kitchen  

Below are suggestions for how to find the ingredients to make the above recipe.

I LOVE this Smucker's Natural Peanut butter because it comes in a glass jar! It is available at Meijer & Target. Other brands to try: Kirkland (Costco), Trader Joe's & Kozee. The most important thing to look at when buying nut butter is the ingredient list. Choose a product that only has 2 ingredients-peanuts and salt. Same for other nut butters like almond butter. Switching to a natural nut butter helps you to avoid the added sugars & hydrogenated oils in traditional nut butter. You will need to stir the nut butter when you first open it. Store in the fridge after opening.

These sprouted pumpkin seeds are deliciously addictive! They are great on yogurt bowls, salads and avocado toast. Plus they have 8 grams of protein and 197 mg potassium in a 1/4 cup serving!

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Hemp Hearts add flavor and crunch to your yogurt bowls. They can also be added to smoothies, salads or in oatmeal. Each Tablespoon contains 111 mg potassium 3 grams protein and 4 grams Omega 3 Fatty acids (which are good for your heart!).

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The Hidden Threat of Nanoplastics: How Tiny Particles are Impacting Our Health

 

Nanoplastics: How and Why to Reduce Your Exposure

Plastic production surged in the 1960’s and 1970’s to meet consumer demands for affordable and more versatile materials.  However, over time, plastic breaks down into increasing smaller fragments due to exposure to sunlight, heat and water. These tiny particles, known as microplastics and nanoplastics have become a growing concern. 

Nanoplastics, in particular, are minuscule particles that can enter our bodies through various sources, including food processing, packaging and contaminated water. Researchers are increasingly concerned about their potential health effects, as studies suggest they may contribute to oxidative stress, inflammation, hormonal disruptions and even harm the gut microbiome. As plastic use continues to rise, understanding the risks associated with nanoplastics and reducing your exposure is more important than ever.

 

Tips to Reduce Nanoplastic Exposure:

• Switch your plastic cutting boards for wood or bamboo cutting boards
•  Use glass storage containers instead of plastic ones
•  Choose stainless steel or bamboo utensils for cooking (for example spoons, spatulas, ladles)
• Swap nonstick pans for stainless steel, glass or cast iron
•  Reduce consumption of canned foods with plastic liners; choose instead fresh, frozen or foods canned in glass; organic foods are also usually lower in plastic contaminants
• Choose loose tea leaves or matcha tea powder instead of traditional tea bags
• Use reusable stainless steel or ceramic water bottles and coffee mugs instead of disposable plastic water bottles and take-out coffee cups
•  Avoid heating and re-heating foods in plastic containers or with plastic wrap

Recipe of the Month: Chicken Berry Mason Jar Salad

Ingredients:

Vinaigrette (2 t balsamic vinegar, 2 t olive oil, 1 T minced garlic, ½ t Dijon mustard, salt & pepper)

¼ cup quartered organic strawberries

½ cup cooked quinoa (or farro or couscous)

¼ cup organic blueberries

1 cup diced or shredded grilled or baked chicken breast

¼ cup goat cheese crumbles (or feta)

½ avocado, diced

2 tablespoons raw or dry roasted almonds

1-2 cups organic arugula

 

Instructions: In small container, whisk together dressing ingredients and set aside. Add the ingredients to a 16-ounce glass mason jar (or equivalent) in the following order: dressing, strawberries, cooked quinoa, blueberries, chicken, goat cheese, avocado, arugula, almonds. Store in the refrigerator for up to 2-3 days until you’re ready to eat. When ready to eat, simply pour ingredients into a bowl or onto a plate and enjoy!

Katie's Kitchen  

Choose glass food storage containers instead of plastic. I love this set because even the lids are glass with silicon edges. Note Silicon does not break down like plastic does. If you already have glass containers with plastic lids try putting a piece of parchment paper between the lid and your food. Plus take the lid off before re-heating the food.  Buy Here on Amazon

 

Switching from plastic cooking utensils to bamboo is a great place to start in reducing your exposure to nanoplastics. Remember these need to be hand washed with warm, soapy water. 

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    Glass mason jars are great for making salads like the recipe         above.  I also use mine to make overnight oats. They come in a     variety of sizes and are available at most stores. See the link for how to purchase via Amazon.

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Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.