THE VARNEY AGENCY
Live Well
What is this thing called Metabolic
Syndrome?
Metabolic syndrome is a group of risk factors that
raises risk of heart disease, diabetes, stroke, and other
health problems. It is diagnosed when any three of five
risk factors are present (described below). Metabolic
syndrome is a serious health condition.
Who has metabolic syndrome? About 34% of adult
Americans are estimated to have it. Risk of developing
metabolic syndrome increases as we age.
How is metabolic syndrome diagnosed? The criteria to
identify this syndrome are by the presence of 3 of the 5
risk factors below:
1. Central obesity. This is measured by waist
circumference: More than 40 inches for men and
more than 35 inches for women.
2. Fasting blood triglycerides are 150 mg/dL or more
or taking medicine for high triglycerides.
3. Low HDL cholesterol levels or taking medicine for
low HDL cholesterol: Men — Less than 40 mg/dL
and Women — Less than 50 mg/dL.
4. Elevated blood pressure of 130/85 mm Hg or higher
or taking medicine for high blood pressure.
5. Fasting glucose (blood sugar) of 100 mg/dL or more
or taking medicine for high blood glucose.
How is metabolic syndrome treated? Risk can be
reduced by controlling the risk factors.
The best way is losing weight, eating healthy and
increasing physical activity. Here are some important
steps:
• Routinely monitor body weight (especially central
obesity).
• Monitor blood glucose, lipoproteins and blood
pressure.
• Treat individual risk factors (hyperlipidemia, high
blood pressure and high blood glucose) according
to established guidelines.
• Carefully choose high blood pressure drugs
because different drugs have different effects on
insulin sensitivity. Take a few minutes to write your
questions for the next time you see your healthcare
provider.
Health is like money; we
never have a true idea of
its value until we lose it.
- Josh Billings
Fall 2016
Healthy Snacks:
Select foods that can satisfy your hunger. Supply your
body with energy and provide important nutrients.
Choose a wide variety of these foods to ensure that
you get all the necessary nutrients, and to make your
snacks more interesting. Here are some of your best
snack picks:
Whole grains. Whole grain snacks are rich in complex
carbohydrates and fiber, which give you immediate
energy that has some staying power. Look for items
such as low-fat whole grain crackers, whole grain
pretzels and whole grain crisp breads.
Fruits and vegetables. Eating fruits and vegetables
provides a feeling of fullness with no fat and only a
small amount of calories. They also provide vitamins,
minerals, fiber and other nutrients.
Nuts and seeds. Nuts and seeds are a good source
of protein, which helps keep you feeling fuller longer.
The fat in nuts and seeds is monounsaturated fat, a
healthy kind of fat. Nuts and seeds are high in calories,
however; so don’t eat them in large quantities.
Low-fat dairy products. Cheese, yogurt and other
dairy products are good sources of calcium, protein,
and other nutrients. Dairy products can be high in fat,
so choose the low-fat versions. Yogurt may have a lot
of added sugar, so you may want to consider “light”
yogurt if you want to limit your calorie intake.
Snacks can contribute to a healthy diet, but they
can also be a source of excess calories if not eaten
in moderation. For example, a reasonable amount
of almonds (about 23 nuts or a handful) contains 164
calories. But if you eat handful after handful until it
totals a cup of almonds, the calorie count jumps to
800-plus calories.
Here are several suggestions for good choices:
25 Calories: 1 cup of raw veggies
50 Calories: 13 grapes, 1 tablespoon of dry roasted
cashews; 1 cup oil popped popcorn
90- 100 Calories: Special K cereal bar; 1 cup sliced
banana and raspberries;
1 cup fat free
chocolate pudding;
1-6 oz. Yoplait light fat
free yogurt.
150 Calories:
1 large apple with 1
tablespoon of peanut
butter; 1/2 cup frozen
low fat yogurt topped
with berries; 1/3 cup of
granola.
Healthy Eating
Zucchini Crisps
Cooking spray
2 med zucchini (about 1 pound total)
1 tablespoon olive oil
1/4 cup freshly grated Parmesan
1/4 cup plain dry bread crumbs
1/8 teaspoon salt
Freshly ground black pepper
Optional – garlic powder and Italian seasonings
Symptoms of Flu
• Fever or feeling feverish/chills
• Cough
• Sore throat
• Runny or stuffy nose
• Muscle or body aches
• Headaches
• Fatigue (very tired)
• Some people may have vomiting and diarrhea,
though this is more common in children than adults.
*It’s important to note that not everyone with flu will
have a fever.
What is the “flu shot”?
It is an inactivated vaccine (containing the killed virus)
that is given with a needle. The flu shot is approved
for use in people 6 months of age and older, including
healthy people, people with chronic medical
conditions and pregnant woman.
Ways to Reduce Stress
There’s no surefire way to prevent stress. But there are
ways to make your life less stressful. Try these tips:
• Ask for help. Feel free to ask your friends and family
for help. They care about you and want the best for
you. And you can help them another time.
• Be tidy. Keep your things in order.
• Get enough sleep. Shoot for 8 hours per night.
• Have fun! Make time to do something you enjoy.
Go for a walk with a friend, read a book, or watch a
video … whatever makes you happy.
• Just say “no.” Learn how to say no to things you don’t
really want or need to do.
• Know yourself. Know what situations make you feel
stressed. Plan how to cope with them.
• Make a to-do list. Put the most important things on
top.
• Remind yourself. Use notes, calendars, timers—
whatever works for you.
• Set small, doable goals. Divide large goals (like
weight loss) into smaller chunks.
• Solve problems. When you have a problem, try to
solve it promptly. That way, it won’t become a source
of stress in your life.
• Take care of your body and mind. That way, you’ll be
more prepared to tackle stressful situations.
Preheat the oven to 450 degrees F. Coat a baking sheet
with cooking spray. Slice the zucchini into 1/4-inch thick
rounds. In medium bowl, toss zucchini with the oil. In a
small bowl, combine cheese, bread crumbs, salt, pepper
and spices. Dip each round in bread crumb mixture,
coating it evenly on both sides and pressing it so it sticks.
Place in a single layer on the prepared baking sheet.
Bake until brown and crisp 20 – 40 minutes. Remove with
spatula. Serve immediately.
Per Serving: (serving size, 1/2 cup):
Calories
105
Total Fat
6g
Sat Fat
2g
Mono Fat
2g,
Protein
5g
Carb
Fiber
1.5gCholesterol
8.5g
1mg
Sodium222mg
Breast Health
The most important thing you can do for good breast
health—get screened. Necessary screenings can vary
depending on age and risk factors. Self breast exams, clinical
breast exams, mammograms and breast MRI or ultrasounds
are the four most common tests. Talk to your doctor about
what screenings are right for you. Breast cancer is the most
commonly diagnosed cancer in women and is the leading
cause of death in women 40+ years of age.
Fat cells produce estrogen, a hormone that is linked to
certain kinds of cancer. As a result, obese women are at
higher risk of cancer. Maintaining a healthy weight and
better breast health can be achieved through exercise.
Physical activity not only prevents obesity, it also increases
the flow of fluid through the lymph nodes which can help
rid the body of toxins. Cardiovascular exercises like running,
walking or jumping rope are great for circulation. Practices
such as yoga are also beneficial for breast health because
they help the body relax and breathe, reducing anxiety and
stress which are two other contributors to poor breast health.
223 Center Street, Auburn, ME 04210 • TEL 207.385.2201
John Rothwell Ext 1205
This newsletter is brought to you courtesy of the Varney Agency and
Central Maine Conditioning Clinic as part of your Health Insurance Benefits.
This information is for education and is not intended to replace the advice
of your physician.