Hemoglobin A1c (HbA1c) is a blood test that measures average glycemic (blood sugar) concentration over the last couple of months. This test is a good reflection of your average blood sugar trend and it is useful in diagnosing type 2 diabetes. The table below reflects blood sugar trend and it's indication for diabetes: Those with type 2 diabetes should aim for an A1c <7.0%. I recommend checking your HgA1c annually to monitor your risk for developing type 2 diabetes. By doing this, you can make lifestyle changes (like eating better and exercising more) to improve your HbA1c lab and decrease your risk for developing type 2 diabetes. Eat Well, Live Well.
Americans continue to fall short in consuming adequate fruits and vegetables according to the CDC (click here to read more) Incorporate more fruits in your diet by drinking smoothies, preparing sliced fruit for the work/school week, eating fruit for dessert or snack. Incorporate more vegetables by choosing vegetables/salads over starchy foods (rice, potatoes), purchase frozen vegetables to prepare quickly for meals, and add to smoothies as well! How do you ensure that you consume adequate fruits and veggies? Eat Well, Live Well
Toast, almond butter, almonds and cinnamon- a quick breakfast favorite to start my day. The cinnamon gives this toast a sweet flavor without added sugar. This almond toast is also a great source of fiber and protein to start your day off right! Eat Well, Live Well
An average healthy person needs 0.8 gram of protein per kilogram(kg) body weight to meet daily protein needs. So a 150Ib person would need 54gm pf protein per day (150Ib / 2.2= 68kg.... 68kg x 0.8=54gm). Keep in mind that those who are more physically active or those who want to gain muscle may have increased protein needs. Physical activity like cardio or strength training will help to preserve muscle mass. Regular exercise is imperative to maintain muscle. Animal based food sources contain the highest protein content (meat, poultry, seafood, dairy products), but plant based foods can also adequately meet protein needs (nuts, seeds, grains, beans, lentils, soy products). Eat Well, Live Well
