Get Healthy!
Top 10 Things to Fight Metabolic Syndrome

Big changes in life are difficult for all of us. Experience shows that if you take on too much at once, you are more likely to become overwhelmed and give up. Here are 10 easy things you can do today to help fight metabolic syndrome.

Please consult your doctor before you make any major changes -- even healthy changes -- to ensure you are safe.

No more fad diets! Practice healthy meal planning by:

1. Eating Fruits and Vegetables

Add one more vegetable or fruit to your meal today. Aim for more than five servings of fruits and vegetables every day. They are chock-full of vitamins and fiber.

2. Practice Division

Divide your plate this way: 1/4 of your plate for protein, 1/4 of your plate for your carbohydrates, and the remaining 1/2 for your vegetables.

3. Watch Your Carbohydrates

Replace one refined carbohydrate with a healthier choice today. Refined carbohydrates refer to complex carbohydrates (starches) that have had the bran, hull, fiber and some nutrients removed from the grain during processing – foods such as white bread, white pasta, white rice, pretzels, some cereals, and baked goods such as cakes, cookies etc. Aim to replace all white bread, white rice, refined sugar, crackers, chips and cookies with whole grain, brown rice and bean alternatives.

4. Eat Fish (and Omega-3 Fatty Acids)

Today, plan a meal of fish for later in the week. Aim for one meal of fish per week to increase omega-3 fatty acids in your diet. Experiment with different types of fish and different ways to prepare to discover a fish that you enjoy.

5. Drink Lots of Water

Drink one more glass of water today. Aim for 8 glasses of water per day unless your doctor has put you on fluid restriction. This will improve your metabolism and help your body to use vitamins more effectively.

6. Eat Healthy Fats

Exchange one unhealthy fat today such as a hydrogenated margarine with a healthy oil, such as olive oil. Monounsaturated fats have been associated with a reduction of blood vessel inflammation, bad cholesterol levels and metabolic syndrome.

7. Reduce Salt

Reduce sodium intake. Aim for one less shake of salt per each meal today. Aim for no more than between 1,300 to 3,300 mg, approximately 1-3 tsp. of total salt intake per day. Utilize herbs and spices to make your meals more interesting. Unfortunately much of the salt (sodium) we consume comes in the prepared foods that we eat, such as soups, crackers etc. This is a good opportunity for you to read the label. Less salt can mean lower blood pressures.

8. Read the Labels

Read the labels on the packages of all of the food you eat today to monitor all the things discussed above, such as fat, carbohydrates and sodium.

9. Taste and Enjoy Your Meals

Taste your meal today...and every day from now on. Eat slowly and enjoy every bite. When you eat slowly, enjoying the flavors and textures, you will give your stomach time to tell you that you are full. This way you will consume less food without suffering.

10. Recruit Support

If you are at risk for the Metabolic Syndrome, chances are your whole family may be as well. Have a talk with your family today and plan to tackle healthy meal planning together. You could also talk to one friend or one co-worker and ask them to join you. When you have support, you are more likely to have significant long-term results.