You Can be 25 Pounds Younger a Write-in Guidebook

Insulin Resistance & Metabolic Syndrome

Insulin Resistance & Metabolic Syndrome

According to the Mayo Clinic, Insulin Resistance & Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

You should know, this post contains affiliate links.  In other words,  if you click on or purchase one of the product links, I’ll receive some compensation. Which further allows me to support my coffee addiction.

Having just one of these conditions doesn’t mean you have metabolic syndrome. But it does mean you have a greater risk of serious disease. And if you develop more of these conditions, your risk of complications, such as type 2 diabetes and heart disease, rises even higher.

Metabolic syndrome is increasingly common, and up to one-third of U.S. adults have it. If you have metabolic syndrome or any of its components, aggressive lifestyle changes can delay or even prevent the development of serious health problems.

Symptoms

Most of the disorders associated with metabolic syndrome don’t have obvious signs or symptoms. One sign that is visible is a large waist circumference. And if your blood sugar is high, you might notice the signs and symptoms of diabetes — such as increased thirst and urination, fatigue, and blurred vision.

When to see a doctor

If you know you have at least one component of metabolic syndrome, ask your doctor whether you need testing for other components of the syndrome.

Causes

Metabolic syndrome is closely linked to overweight or obesity and inactivity.

It’s also linked to a condition called insulin resistance. Normally, your digestive system breaks down the foods you eat into sugar. Insulin is a hormone made by your pancreas that helps sugar enter your cells to be used as fuel.

In people with insulin resistance, cells don’t respond normally to insulin and glucose can’t enter the cells as easily. As a result, your blood sugar levels rise even as your body churns out more and more insulin to try to lower your blood sugar.

Risk factors

The following factors increase your chances of having metabolic syndrome:

  • Age. Your risk of metabolic syndrome increases with age.
  • Ethnicity. In the United States, Hispanics— especially Hispanic women — appear to be at the greatest risk of developing metabolic syndrome.
  • Obesity. Carrying too much weight, especially in your abdomen, increases your risk of metabolic syndrome.
  • Diabetes. You’re more likely to have metabolic syndrome if you had diabetes during pregnancy (gestational diabetes) or if you have a family history of type 2 diabetes.
  • Other diseases. Your risk of metabolic syndrome is higher if you’ve ever had nonalcoholic fatty liver disease, polycystic ovary syndrome or sleep apnea.

Complications

Having metabolic syndrome can increase your risk of developing:

  • Type 2 diabetes. If you don’t make lifestyle changes to control your excess weight, you may develop insulin resistance, which can cause your blood sugar levels to rise. Eventually, insulin resistance can lead to type 2 diabetes.
  • Heart and blood vessel disease. High cholesterol and high blood pressure can contribute to the buildup of plaques in your arteries. These plaques can narrow and harden your arteries, which can lead to a heart attack or stroke.

Prevention

Mayo Clinic’s book Healthy Heart for Life is an excellent resource for help.

Mayo Clinic Healthy Heart for Life Book Cover -  Insulin Resistance & Metabolic Syndrome

Mayo Clinic Healthy Heart for Life

  See it on Amazon

A lifelong commitment to a healthy lifestyle may prevent the conditions that cause metabolic syndrome. A healthy lifestyle includes:

  • Getting at least 30 minutes of physical activity most days
  • Eating plenty of vegetables, fruits, lean protein, and whole grains
  • Limiting saturated fat and salt in your diet
  • Maintaining a healthy weight
  • Not smoking

If you would like to contact a professional at the Mayo Clinic, here are a few resources that can help you.

 Insulin Resistance & Metabolic Syndrome - Embracing Aging.us

Insulin Resistance & Metabolic Syndrome

   Smart Carbs and Proteins

Healthy bread - Insulin Resistance & Metabolic Syndrome - EmbracingAging.us

Bread can be healthy when it’s whole grain and nutrient-dense.

7 of the Healthiest Breads you can choose

  • Sprouted whole grain
  • Sourdough
  • 100% whole wheat
  • Oat bread
  • Flax bread
  • 100% sprouted rye bread
  • Healthy gluten-free bread

Over at Healthline.com, you can find a detailed description of each one of these healthy bread options.

Also, homebaked bread using whole grains and whole mixed grains can be a healthy option over sugary store brands.  I enjoy homebaked loaves of bread with walnuts, cranberries, and dates. I like being able to control my ingredients from choosing gluten-free coconut flour and using a sugar substitute.

  Insulin Resistance & Metabolic Syndrome- EmbracingAging.us

Healthy dried fruit and nuts in a whole grain loaf.

 Insulin Resistance & Metabolic Syndrome risk increase with abdominal fat

 Insulin Resistance & Metabolic Syndrome - EmbracingAging.us

One of the most dangerous places to have fat is around your chest and belly.

Harvard Medical School’s Publication Harvard Health had this bit of important documentation about the dangers of visceral fat around your internal organs:  Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.

Are you pear-shaped or apple-shaped?

Fat accumulated in the lower body (the pear shape) is subcutaneous, while fat in the abdominal area (the apple shape) is largely visceral. Where fat ends up is influenced by several factors, including heredity and hormones. As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss.

  Insulin Resistance & Metabolic Syndrome - EmbracingAging.us

Insulin Resistance & Metabolic Syndrome risk increase with abdominal fat

 

The fat you can pinch is subcutaneous fat. The fat inside your belly (the visceral fat) can be seen and measured, but not pinched.

One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.

Insulin resistance means that your body’s muscle and liver cells don’t respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes. Now for the good news.

Exercise and dieting helps you lose belly fat

So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat. Strength training (exercising with weights) may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.

Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.

Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.

Getting control over Insulin Resistance & Metabolic Syndrome can be jump-started by losing 25 pounds.

You Are Your Own Best Resource

You are your own best resource. What the heck does that even mean?  Well, it means that if you don’t take care of yourself, who’s going to take care of the important things that you do?  The kids, the job, the dishes, walk the dog. Whatever it is you’re doing there are folks or fur babies that count on you to be there for them regularly. I created a guidebook to help those who would like to lose 25 pounds.  You Cabe 25 Pounds Younger a Write-in Guidebook. 

It doesn’t mean that you put your head down and put your nose to the grindstone.  I’ll work harder, longer, faster.  Rather there are ways to use positivity to motivate us to take care of ourselves better.  I’d like to use weight loss as an example of how we can take care of ourselves as a resource.   Let me rephrase “THE” resource.  You are the only you,  you have to take care of yourself so you can take care of the things and the people you love.

You Can be 25 pounds Younger a Write-in Guidebook

The printable You Can be 25 pounds Younger a Write-in Guidebook, is full of questions for you to contemplate and tips to help you find your way back on track., Most people know what they need to do. However, getting started can be half the battle.

Furthermore, being honest with ourselves is sometimes tricky when it comes to being accountable for what we eat and how much we exercise. Real progress comes when we are being really honest with ourselves. Using the tools included in this guidebook will serve you well if you use them every day.

Included are:

  • Items you may need list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus ways to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina

You Can be 25 Pounds Younger a Write-in Guidebook - EmbracingAging.us

You can be 25 Pounds Younger a Write-in Guidebook

Physical Stamina and Vitality

I reclaimed my physical stamina and vitality. However, I did it all on my own and it took me years and years to accomplish what I know today. It’s my most heartfelt wish to save you the time and impart to you the tools and information I’ve acquired to help you on your journey.

An ounce of prevention is supposedly worth a pound of cure so maintaining wellness visits to the doctor are recommended with a place to include your notes and ideas for best results.

That’s all for today friends.  Finally, I hoped this post ” Insulin Resistance & Metabolic Syndrome” helped you.  I would be so appreciative if you would take a moment to share this post with your favorite social media outlet.  Please feel free to leave your comments and share your healthy aging tips.

I’m Karen with Embracing Aging,

Reminding you to Embrace Your Age.

You Can be 25 Pounds Younger a Write-in Guidebook

You Can be 25 Pounds Younger a Write-in Guidebook

 

You Can be 25 Pounds Younger a Write-in Guidebook

You Can be 25 Pounds Younger a Write-in Guidebook.  This is not your typical diet plan.  This guidebook helps you discover your strengths and weaknesses concerning weight loss and aging gracefully.

This is me, at 380lbs. I was putting on a happy face but I was in trouble. I had to have help in and out of the car, up and downstairs, and I could only take showers because I couldn’t fit in the bathtub.

Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.

The hardest part of being this heavy for me was the fact that I felt like I was much much older than I was. I’m 42 years old in the picture below. But I felt like 92. Everything hurt. my joints, knees, and feet as well as my mental health.

Since the best policy is honesty, I did have weight loss surgery in 2007. However, I had been successful in the past at losing 53 pounds in the year 2000 because it was the beginning of a new era. Needing to make a fresh start, I thought it was now or never. I was doing it and I was so proud of myself. I felt better, and my mobility was better.  Never will I forget the feeling of this accomplishment. Then I hurt my right knee and my walking habit slowed down significantly. Then, I started to gain the weight back, I didn’t take care of the knee as well I should have (too many rollerskating accidents) and I lost my willpower and my momentum.

I don’t have to do this but…

Fast forward to 2016, I was keeping off about 125 lbs after weight loss surgery. But my Daughter was needing some support with her efforts to lose weight. So I followed her to the gym every morning at 5:00. Lord, I thought, I don’t have to do this, but I’ll do anything for my kids. I was going home afterward and taking a nap, lol.

 

Even though I had lost 125lbs I was terribly out of shape.  Seeing the importance of exercise and good nutrition, I increased my intake of lean protein and vegetables, many from our backyard garden.   Because my Daughter was an out of town school teacher with a very long day she started going to the gym in the little town she taught 3rd grade. I had more weight I could lose so I carried on at our local gym and was able to establish some good habits and build strength. I was doing cardio, strength training, and sometimes swimming and water weights.

You Are Your Own Best Resource

You are your own best resource. What the heck does that even mean?  Well, it means that if you don’t take care of yourself, who’s going to take care of the important things that you do?  The kids, the job, the dishes, walk the dog. Whatever it is your doing there are folks or fur babies that count on you to be there for them regularly. I created a guidebook to help those who would like to lose 25 pounds.  You Can be 25 Pounds Younger a Write-in Guidebook. 

It doesn’t mean that you put your head down and put your nose to the grindstone.  I’ll work harder, longer, faster.  Rather there are ways to use positivity to motivate us to take care of ourselves better.  I’d like to use weight loss as an example of how we can take care of ourselves as a resource.   Let me rephrase “THE” resource.  You are the only you.  You have to take care of yourself so you can take care of the things and the people you love.

Here, I’m in my Daughter’s classroom helping her get ready for another school year. To date,  I have now lost a total of about 190lbs.

The printable you Can be 25 pounds Younger a Write-in Guidebook, is full of questions for you to contemplate and tips to help you find your way back on track.  Most people know what they need to do. However, getting started can be half the battle.

Real Progres

Furthermore, being honest with ourselves is sometimes tricky when it comes to being accountable for what we eat and how much we exercise. Real progress comes when we are being really honest with ourselves. Using the tools included in this guidebook will serve you well if you use them every day.

Included are:

  • Items you may need list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus tools to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina.

I reclaimed my physical stamina and vitality but I did it all on my own and it took me years and years to accomplish what I know today. It’s my most heartfelt wish to save you the time and impart to you the tools and information I’ve acquired to help you on your journey.

You Can be 25 Pounds Younger a Write-in Guidebook

This Guidebook helps you discover your strengths and weaknesses concerning aging gracefully.

Maintaining wellness visits to the doctor is recommended with a place to include your notes and ideas for the best results.  An ounce of prevention is worth a pound of cure.

Creating value for you is my ultimate goal. It is my policy to over-deliver in quality and content.

I don’t think you’ll be disappointed, but if you are, I will give you a full refund because that’s how I roll. $19.99 includes everything in the printable You Can be 25 pounds Younger a Write-in Guidebook.

Connect with a friend

Here’s a tip, take this journey with a friend, discuss your progress, and help each other along.

Connecting with a friend can go a long way toward meeting your goals. Make time to take a walk together and possibly make it a regular part of a weekly routine to get together every Tuesday and Thursday to walk and get a coffee. Take a minute to listen to one another to discuss what’s working and share your progress notes.

I’ve learned how important quality of life is, improve your quality of life with the printable You Can be 25 pounds Younger a Write-in Guidebook

I wish you love and good health

That’s all for today friends.  Finally, I hoped this post helped you.  I would be so appreciative if you would take a moment to share this post with your favorite social media outlet.  Please feel free to leave your comments and share your healthy aging tips.

I’m Karen with Embracing Aging,

Reminding you to Embrace Your Age

Habitually Overeating Accelerates Aging

Habitually Overeating Accelerates Aging

I was guilty of habitually overeating and needless to say weighing 380 lbs made me feel very old. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.

Testifying to this fact, my age at the time of my weighing 380 lbs. was only 41.  I felt like 81. Needless to say, my mobility was terrible. So much so, that I had to have assistance with all kinds of regular everyday activities.  Such as taking the elevator when possible. I needed my husband’s help in and out of the car, and I was limited to taking showers because at 380 lbs.  I simply did not fit in the bathtub.

Moving on, I had a terrible attitude towards food which was waste not, want not. This is fine in other areas of life, but when it comes to eating habits, this rule can and should be thrown out the proverbial window. At the time, I had a clean my plate mentality so, when it came to eating out especially at buffet-style restaurants As is typical of most overweight Americans, I thought it necessary to get my money’s worth of food.

 

EmbracingAing.us

Naturewise CLA– Enhances Exercise, Non-stimulating, Non-GMO

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Habitually overeating and diabetes

Habitually Overeating, sharps container, EmbracingAging.us

Habitually Overeating Accelerates Aging

I fully realize there are two types of diabetes.  Now, type 2 is the one I want to discuss in this blog post.  Just now, I literally had to sit here and contemplate the ramifications of poorly controlled type 2 diabetes. Therefore, if someone who has type 2 diabetes isn’t careful about their food choices, as I’m sure you are well aware, the complications of this disease are deadly.

Now, on to a more positive discussion about this topic. I would like to take a minute to share how I now look at the buffet spread when I go out to eat with my family. Moreover, the choices of healthy options are fabulous and delicious.

Certainly, the buffet is the perfect opportunity to practice an eating clean mindset. (read more here) When I’m looking the situation over, just know that I don’t feel at all deprived when we go there because I’m evaluating my best options. Here are some healthy recommendations for eating at the buffet.

 

 

EmbracingAging.us

Protein is key when it comes to weight loss. Whey protein is an excellent choice.

Find Gold Standard Whey Protein on Amazon

 

First, choose these meat options: 

  • Fish
  • Shellfish
  • Skinless Chicken
  • Skinless Turkey
  • Beans peas, and lentils as meat substitutes
  • Lean beef- round, sirloin, chuck and loin.  Avoid “prime”

 Resist battered, and fried meat like fried chicken,  fish. Pass on red meat labeled “prime” like prime rib.

 

buffet vegetables EmbracingAging.us

 

Next, choose these vegetable options:

  •  raw vegetables on the salad bar
  • beans, peas seeds, sprouts

also choose hot vegetable such as:

  • Asparagus
  • beans- like; kidney and pinto
  • beets
  • broccoli
  • Brussels sprouts
  • cabbage
  • carrots
  • cauliflower
  • green beans
  • onions
  • peppers
  • kale, mustard greens, spinach, and turnip greens
  • squash- butternut, yellow and zucchini

Avoid fried vegetables and starchy vegetables like potatoes and corn

 

EmbracingAging.us

Healthy Portions

Find Healthy Portions on Amazon

 When you choose fresh fruit, you can’t go wrong

  • Fresh fruit on the salad bar and dessert bar
  • craisins (dried cranberries) and raisins

Avoid fruit in heavy syrup or sauces like peaches

Use visualization

Using the technique of visualization will help establish a good mindset for better eating habits. When we visit a restaurant, especially buffets I imagine vividly, walking into the restaurant and right from the start ordering water, unsweetened tea, coffee, or diet soda.  Furthermore, I’m not a fan of any soda, however, diet soda is far better than a regular soda in terms of calories. Emphasizing how this helps me, visualization really locks in my self-control and enables me to be smart about my food choices.

Next, if you will imagine taking your plate to the buffet knowing in advance that you will start with a fresh salad and of course you are wise about the dressing for your salad.  Sidebar about the salad bar, when it comes to salad dressing, my favorite hack is to put my dressing on the side and dip the tines of my fork. There’s good flavor and fewer calories are consumed.

Moving on through our visualization technique,  Imagine choosing better meat, and vegetables. Let me say,  I love this part of my meal because I eat the healthy choices that I don’t often buy at the store usually due to cost.  Such as shrimp, salmon, or asparagus.  This is the best way to take advantage of the buffet.

Outsmart the restaurant industry

Interestingly, the buffet is laid out in such a way that the cheapest foods are the most accessible.  Usually, the foods furthest away from you are the more expensive. This signifies, the further you have to walk or reach to get what you want, is what cost them the most to put on the buffet spread. So when you are strategic about your choices, you don’t maximize your “bottom line” while maximizing their bottom line.

Alright, we’re doing great.  Now I’ve deliberately left out something that many people find irresistible, bread, or rolls. This one is kind of a no-brainer. Which is to say, the more bread I eat, the more I resemble a popped can of biscuits. That’s all I really have to say about that.

Finally, be smart about dessert choices

Undeniably, the hardest part of managing willpower is finishing up our healthy meal with dessert.  Without further ado, here are some suggestions to get you through the process.

  • Look for no sugar added pies,( blueberry) and cakes (pistachio)
  • Also, look for sugarfree puddings and jellos.
  • If you’re eating out with your plus one, share a dessert and split the calories.
  • Add a coffee to fill out your dessert portion of dinner.
  • Opt for fresh fruit from the salad bar.

Blueberry pie EmbracingAging.us

Eat until you’re satisfied, not stuffed

Consequently, the feeling of “I’m so full I can’t move” is not a very comfortable feeling at all. Which is exactly why I lost control and found my weight at 380lbs. Furthermore, I tell a bit of my story in this post titled It’s Not a Destination, It’s a Journey.  Making better choices allows you to feel great physically and mentally.  You’ll be satisfied, without feeling stuffed to the gills.  Finally, you will have walked out of this restaurant knowing they didn’t see you coming.  More importantly, you were not manipulated by the layout of the buffet.

 

If you enjoyed this discussion and have ideas you’d like to share, feel free to leave your comments and share this post with friends.

I’m Karen with Embracing Aging,

Reminding you to embrace your age

 

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It’s Not a Destination, It’s a Journey

Have you ever said to yourself, “When I get ______ (insert condition ), I’ll be…

  • Happier
  • Healthier
  • Smarter
  • Kinder
  • Fit

You should know that this post may contain affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.

We are all on a journey striving to reach contentment. It’s not unusual to fall into the mindset that,” I’ll be happy when I achieve _____” (billionaire status lol.)  Let me be the one to really hammer this home. It’s a journey.

Karen's before weight loss surgery picture. Embracing Aging

This is me at about 380 lbs just about one month before I had weight loss surgery.

Karen and her husband and daughter on the day of her daughter's graduation.

My husband, daughter and I on the day of my daughter’s high school graduation. I was miserable.

Flashback 10 years ago, I weighed 380 pounds. I was well on my way to a myriad of health problems.  Health problems that will kill a person. Thus the name Morbid Obesity. I tried all kinds of diets and wasn’t able to get a grip on my eating habits or manage a regular exercise regime.

Throwing up my white flag, weight loss surgery was my best option. After careful consideration, I decided the roux en y gastric by-pass was the way to go. The surgeon creates a new stomach pouch. About the size of an egg. The pouch connected to the middle part of the small intestine bypassing the rest of the stomach and the upper part of the small intestine.

Taking Back My Life

Spending most of my thirties being Morbidly Obese, I needed to add back the quality of life for my remaining years. I wasn’t growing older gracefully and certainly wasn’t embracing my age.  Since I made the decision to have this surgery in 2007, I’m not over 400 pounds nor am I 6ft. buried underground.  5 years after wls (weight loss surgery) I stopped losing weight primarily because I didn’t want my skin to get any looser.

Do Whatever It Takes To Stay Motivated On Your Journey

Realizing that I had become complacent, my daughter gave me an opportunity to do better.  In 2016 my beautiful adult daughter was working out at the YMCA.  I understood the road she was traveling. We went to the gym and I supported her effort to lose weight and get fit.

Ugh.  It was awful.   But I kept going. What I hated, was the 5 a.m. schedule she had to adhere to because she’s a 3rd-grade teacher and had to commute one hour one way to her job. I was tired! (Imagine how she felt)  So I’d go back home and I’d nap while my amazing daughter would go to school and teach, she set the bar high for me.

Soon, I found out that I was wickedly out of shape in spite of losing just over 150 1bs. Over the course of the year, I learned more about nutrition (I had learned a lot through wls), the different kinds of protein, delayed onset muscle soreness aka the D.O.M.S., optimal times to do strength training, and cardio. I was getting quite an education. My daughter may be the teacher, but I was getting schooled!

This journey is an experience of a lifetime

Helping my daughter in her classroom

Embrace Each And Every Success No Matter How Small  

Today I’m just 3 weeks shy of my 10 year anniversary of weight loss surgery.  I’m Continue reading