Healthy Lifestyle & Wellness Cookbook: A Lifesaving Lifestyle and Recipes to Prevent and Treat Metabolic Syndrome

By Prima Mangonon

Lifelong exposure to a growing number of xenobiotics (a chemical compound foreign to a given biological system with respect to animals and humans, xenobiotics include drugs, drug metabolites, and environmental compounds such as pollutants that are not produced by the body. In the environment, xenobiotics include synthetic pesticides, herbicides, and industrial pollutants that would not be found in nature) and other toxic chemicals in the modern world is unavoidable. The evidence is mounting that a total body burden of toxins is contributing to the incidence and severity of a variety of chronic health conditions, including diabetes and a host of other neurological, immunological, and mitochondrial genotoxities (Institute for Functional Medicine).

This book will help you identify some of the risks of toxic exposures and need for particular nutrients to improve digestion and prevent metabolic syndrome.

Prima Mangonon has earned doctoral degrees in holistic natural health and nutrition. She also earned her masters degree in psychology. Mangonon had been lecturing about how poor lifestyle and poor diet affects not only the body but the mind, causing irritability, depression, and poor sleep. Mangonon is on a mission to educate people to claim their health and well-being.

• Language: English
• Publisher: Xlibris US
• Release date: Oct 31, 2016
• ISBN: 9781524547776

Prima Mangonon

Prima Mangonon, PhD, MA, MHP is a graduate of University and College of Natural Health in Indianapolis, Indiana. She also received her master’s degree in psychology (counseling emphasis) in 2004 from Chapman University and later became a mental health professional and Asian mental health specialist while practicing as a clinician at Greater Lakes Mental Healthcare. Mangonon is focused on nutrition and lifestyle management, and she has a sincere passion to educate the public about integrating body, mind, and spirit in healthcare.

Book preview

Copyright © 2016 by Prima Mangonon.

Library of Congress Control Number:   2016916649

ISBN:      Hardcover      978-1-5245-4779-0

      Softcover      978-1-5245-4778-3

      eBook         978-1-5245-4777-6

KJV

Scripture taken from The Holy Bible, King James Version. Cambridge Edition: 1769; King James Bible Online, 2016. www.kingjamesbibleonline.org.

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

Disclaimer: The information contained in this book can offer hope and can be a valuable addition to your physician’s advice, but it is not intended to substitute the services of a trained practitioner. If you do use the information contained in this book, without the approval of a health provider, you are prescribing for yourself. It is not safe to self-diagnose. Any attempt to treat health conditions should be done under the direction of a healthcare professional. Please discuss specific symptoms with your provider, preferably with a naturorthopathic, naturopathic or with a functional medicine doctor.

Prima Mangonon, PhD, MA, MHP

Any people depicted in stock imagery provided by Thinkstock are models, and such images are being used for illustrative purposes only.

Certain stock imagery © Thinkstock.

Rev. date: 10/31/2016

Xlibris

1-888-795-4274

www.Xlibris.com

749603

CONTENTS

Acknowledgement

Introduction

What Is Metabolic Syndrome?

What Causes Metabolic Syndrome?

What is Belly Fat?

What Are The Signs And Symptoms Of Metabolic Syndrome?

Who Is at Risk for Metabolic Syndrome?

The Seven Stages of Disease

How to Prevent Metabolic Syndrome?

Healthy Lifestyle Cuisine

Breakfast

Breads, Pizza Crust Etc.

Water, Beverages & Smoothies

Desserts

Entrees

Soups

Salad, Sauce, Broth, Gravy, Dips And Dressings

A Final Word

References & Resources

DEDICATION

To Jesus Christ:

My Savior, and my Great Physician, my guidance, my source of wisdom, strengths and inspiration.

To my children, children-in-law, and to my grandchildren:

Jim-Leah, Tina-Jacob, Sierra, Emilina, Parker and RaeLee.

To my mother:

Norma Mangonon

Acknowledgement

I would like to thank my clients who have inspired me during the creation of this book. The positive results from utilizing psychoeducational model in my one-on-one interactions with my clients and their families as well as in the group setting was so great, that I was encouraged to share the good news through this book.

My son Jim who has always been there for me encouraging me and believing in me.

My special editors: Tina Amadeo (my daughter) and Vaneta Steele, who labored along my side with their incredible talent in writing.

Special thanks to Dr. Ophelia Gherman for her detailed feedback, and diligent efforts to do the final editing and proofreading.

My friends and my siblings: Paulina Utupanu, Monica Finaru, Elizabeth Anderson, Federico Mangonon, Elizabeth Donahue and Analou Mangonon; all whom have inspired me to be a better cook and also their willingness to share their recipes.

I appreciate the courage of many who have pioneered the truth of healthy living and the whole-plant-based diet as well as those who are clinically supporting this truth through their research and and private practice: Ellen G. White; Herbert M. Shelton; Isaac Jennings; John Tilden; Gabriel Cousens of the Tree of Life; George Malkus of Halleluja Acres; Jordan Rubin of the Garden of Life; T. Collin Campbell, PhD.; Neal Bernard, MD; John MacDougal, MD; Holly Lucille, ND, RN; Dr. Dragan Ivanov; Mike Torpey; Dr. A. Palocsay; Jeff Bland and Mark Hyman of Institute for Functional Medicine.

Introduction

This book (and cookbook) has been compiled in response to the many requests from my patients and from my GLOW group therapy members who are thirsty for more knowledge and hungry for better health. (GLOW stands for Greater Lakes Operation Wellness). This group is a unique group therapy program that offers information and tips on healthy living, including nutrition, fitness and exercise. I wish to convey that by maintaining appropriate weight through proper nutrition and regular physical activity, one may reap many health benefits.

I also wrote this book to encourage people in helping themselves, and to educate people to realize that the body has self-healing mechanisms to heal itself. The body possesses an immune system designed to meet the challenge of illness. I see a lot of people in need, and suffering (in my caseload alone-many are still taking dozens of medications) hoping to get well. They are either suffering from mental illness, emotional disorder, physical disability, and or both.

As a nation, we are getting fatter, and sicker. According to the National Health and Nutrition Examination Survey, more than one-third (34.9% or 78.6 million) of adults were obese in 2011-2012. Obesity is a major public health problem, contributing to preventable deaths each year. Obesity-related conditions include heart disease, diabetes, strokes, certain types of cancer and more. (1, 2)

In this book, I emphasize on the prevention of metabolic syndrome; metabolic syndrome is a group of health conditions in an individual that are at risk of diabetes, stroke, and heart attack. Sad to say, many people don’t even know that they have this syndrome, because so many of the individual symptoms could be indicative of other problems.

My desire for you is, and I’d like to challenge you to take the responsibility for your health and well-being, to give the natural, healthy-lifestyle practices an opportunity to work for you. Examine the natural simplicity of living, a healthy lifestyle for which Nature designed us to live.

Ellen Gould Harmon White, one of the greatest writers of the world, having a unique prophetic history wrote that disease is an effort of nature to free the system from conditions that result from a violation of the laws of health.(3)

"That thou mayest prosper

& be in health.." 3John 1.2

Primum, Non Nocere (First, Do No Harm)

What Is Metabolic Syndrome?

M etabolic (met-ah-BOL-ik) Syndrome is classified by a set of pathologies (conditions produced by disease) in a single individual. It is a condition that many people have, yet often people don’t even know what it is, and they don’t know they have it. In recent years, experts have come to realize that people go through months and even years before being diagnosed with metabolic syndrome. It is estimated that one out of four people meet the criteria . (4) It is not a disease in itself; instead, it is a combination of factors that raises your risk for diabetes , heart attacks and stroke . But it can also be corrected with proper diet, weight loss and exercise.

A diagnosis of metabolic syndrome is made if an individual has any three of the following risk factors: 1) a large waistline, at least 35 inches for women and at least 40 inches for men; 2) blood sugar of at least 100 mg/dL in the fasting state; 3) triglyceride levels of at least 150 mg/dL; 4) high blood pressure of at least 135/85 mmHg; and 5) HDL (good) cholesterol less than 40 mg/dL in men and less than 50 mg/dL in women.(5, 77)

Metabolic syndrome affects many people; there are approximately 32 percent of the population in the U.S. have metabolic syndrome, and about 85 percent of those with Type 2 diabetes have metabolic syndrome. Recent report by the National Heart, Lung, and Blood Institute (2016), metabolic syndrome is becoming more common due to a rise in obesity rates. According to the Journal of Diabetes, 36.1% of adult men and 32.4% of women had metabolic syndrome in the USA in 2010. Around 25 percent of adults in Europe and Latin America are estimated to have the condition, and rates are rising in developing East Asian countries. Within the U.S. Mexican Americans have the highest prevalence of metabolic syndrome. Worldwide diabetes, heart attacks and stroke have reached pandemic proportions.(6, 7, 8, 71, 77)

Let’s look at diabetes for instance, it is a disease of excess (too many calories), and lifestyle (not enough exercise). If left untreated, according to registered dietician Davis, and Dr. Barnard, type 2 diabetes would lead to debilitating health problems similar to type 1 diabetes. (91)

Diabetes is commonly thought that it is a blood sugar imbalance, but it is actually a malfunctioning metabolism,(9, 71, 77) that affects protein metabolism, fat metabolism, and carbohydrate metabolism. This metabolic imbalance is linked with poor lifestyle choices such as a lack of exercise combined with poor nutrition, high in processed sugars, animal fats, and low in fiber foods.

Understanding possible diabetes symptoms can lead to early treatment. If you suspect having having diabetes symptoms, please see your health practitioner. He or she will order one or more blood tests to confirm the diagnosis. You can also test your blood sugar with a home glucose monitor.

Classic symptoms of diabetes: frequent urination; excessive thirst; extreme hunger; unusual weight loss; extreme fatigue; irritability; blurred vision and poor wound healing. (91)

For many people, metabolic syndrome is the first step to diabetes. Metabolic syndrome is an area of on-going medical research. Symptoms of adult metabolic syndrome begin in childhood and may be directly related to obesity. Because it is difficult to know when a child is at risk for metabolic syndrome, some doctors fear that children may not be properly diagnosed. Many parents and caregivers still do not have a clue what metabolic syndrome is and why it is so dangerous.(77, 80)

OTHER NAMES FOR METABOLIC SYNDROME

• Dysmetabolic Syndrome

• Hypertriglyceridemic Waist

• Insulin Resistance Syndrome

• Reaven’s Syndrome

• Obesity Syndrome

• Syndrome X

• CHAOS (Coronary artery disease, Hypertension, Adult onset diabetes)

What Causes Metabolic Syndrome?

N obody seems to know exactly what causes the syndrome. It is thought to be caused by an underlying disorder of energy utilization and storage. According to IFM (Institute for Functional Medicine) member, Dr. Lisa Portera-Perry, M.D., e nergy dysregulation is a component of many chronic diseases. She stated that many health care practitioners tend not to think of mitochondrial diseases when their health consumers present with gastrointestinal disorders, headache, fatigue, severe constipation, pain, fibromyalgia, metabolic syndrome and many other chronic diseases. However, it is very important to understand how energy dysregulation contributes to metabolic syndrome. At this point, the exact mechanisms of the complex pathways of metabolic syndrome are under investigation. (10, 11)

Many health practitioners think metabolic syndrome has several causes that act together. In all cases, it is frequently influenced by stress, unhealthy lifestyle including sedentary lifestyle- sitting disease or not enough exercise, and poor dietary habits. Some research suggests that excessive consumption of foods and drinks containing high fructose corn syrup (HFCS) rapidly become an important causative factor in the development of the metabolic syndrome.(12) This syrup can in fact destroy your health.

In addition, a lifelong exposure to xenobiotics can causes metabolic syndrome. A long exposure to a number of xenobiotics is also contributing to the incidence of chronic health problems including diabetes, leaky