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Abby's Magazine - March/April 2015 | Page 17 fats, and artificial chemicals, we become insulin-resistant and tend to store fat, especially around the waist. But, we also begin to manifest a host of other, related metabolic disturbances as well: blood pressure goes up; triglycerides go up; HDL cholesterol goes down, and LDL particles become small and dense (this is when cholesterol becomes dangerous). We also become glucose-intolerant, which means we have trouble controlling our blood sugar. is combination of heart-disease risk factors is known as "metabolic syndrome". More than a quarter of Americans suffer from it and the reason why the number is so high is that metabolic syndrome includes diabetes and obesity among its symptoms, and we're experiencing epidemics of both. As you get fatter, your waistline expands, you tend to lose control of your blood sugar, and you are more likely to get hypertension, atherosclerosis, heart disease, and strokes. Another troublesome factor in the equation is when we do actually want to make a change and eat healthier, exercise, and decrease stress in our daily life, it can be mighty confusing choosing which diet and exercise plan to follow. With so many differing opinions out there, we can be le feeling frustrated. Shedding light on the age-old theory of calories in versus calories out theory for weight loss is a good start to get you on the path to a healthier and more permanent fat loss solution. We now know that calories cannot be treated equally. 100 calories of pre-packaged snack pack oreo cookies is not equal to 100 calories of almonds and avocado. Our food choices directly impact a hormonal response in our body and therefore set up a chain reaction for either fat storage or fat utilization. Choosing the right nutrition and exercise program for weight loss and a healthy heart is complex. Because we are all unique individuals, we all have different metabolic needs for food and exercise. A one solution fits all model has never worked and it will never work to reverse the amount of heart disease in our country and truly impact and save people's lives. at is why I believe in customized nutrition and exercise and walk my patients through a program that works with their individual needs. A few truths still hold true, however, in choosing a healthier lifestyle. 10 Tips to preventing heart disease and stroke 1. Drink more water. If it were that easy, we would all do it. So, rather than force it down and despise every second of it, add frozen berries or fresh fruits and a dash of liquid stevia to enhance the flavor of water without unwanted sugars or artificial sweeteners. 2. Eliminate soda, diet soda, energy drinks, sports drinks, and coffee. 3. Start eating more organic whole foods. 4. Eliminate sugar and everything that turns to sugar from your diet. Choose to eat low glycemic and macronutrient pair (choose a lean protein, complex carbohydrate, and healthy fat for every small meal throughout the day). 5. Do high intensity exercise. Less duration and higher intensity improves cardio function even more than traditional low intensity cardio. Great news for most of us who have no time to exercise! 6. Nutritionally cleanse. Toxins create inflammation and fat storage. A cellular cleansing program can remove unwanted toxins and leave you with more energy, focus, clarity and maintainable fat loss. 7. Increase the amount of essential fatty acids and fiber in your diet. e fats found in organic free-range eggs, wild- caught salmon, grass-fed beef, raw nuts and seeds, and high quality fish oil have been shown to be heart protective. 8. Find ways to unwind. Meditation, yoga, showing gratitude and appreciation are all ways to decrease cortisol, a stress hormone that increases our risk of heart disease and stroke. 9. Don't smoke. 10. Maintain a healthy weight. 6902 West Linebaugh Ave Tampa Fl 33626 www.drdelraedetox.com delrae@drdelraedetox.com p: 813-475-6472