Reduce your Risk of Metabolic Syndrome Part 2: Blood Sugar and Triglycerides

 Metabolic Syndrome: What You Need to Know Part 2

Recap: Metabolic syndrome is a cluster of conditions that increase a person’s risk of Heart Disease, Stroke and Type 2 Diabetes. Lifestyle modifications are critical to mitigating the health impacts associated with Metabolic syndrome. 

Focus: Blood Sugar & Triglycerides

High blood sugar or glucose is the primary concern if you have diabetes. Did you realize however that you can work to improve your blood glucose control prior to having a diabetes diagnosis? Keep an eye on the following blood tests from your doctor-Hgb A1c which is your average blood sugar over 3 months and glucose level which is a spot check of your blood sugar level on that specific day. You can also talk to your doctor about using a continuous glucose monitor (CGM). This is a device that you wear on your arm that measures your glucose level 24/7 providing real time data with an app on your phone. It can be a great knowledge tool to help you establish healthier habits. CGM’s are usually only covered by insurance if you are on insulin; they are however affordable and available over the counter.

 I included triglycerides with blood sugar management because the lifestyle modifications to improve triglycerides are similar. Your triglycerides are your body’s way of storing fat. This number is a part of the lipid panel blood test. Triglyceride levels tend to be elevated if you are eating too big of portions, too many carbohydrates, too much sugar or drinking too much alcohol. Triglycerides can also be impacted by your genetics.

 

Lifestyle Modifications to Reduce Blood Sugar & Triglycerides:

       ✅  Commit to consistent exercise daily- include both cardio and strength exercise

         ✅  Be intentionally active after the last meal of the day. 10 minutes of walking or 20 air squats can improve your numbers

         ✅  Pair macro-nutrients – include protein and healthy fats at all meals; avoid eating high carbohydrate foods by themselves

        ✅   Avoid sugar-sweetened beverages and added sugars (read the Nutrition Facts labels)

         ✅  Start each meal with veggies then eat your protein, save carbohydrates for last

         ✅ Try to fill ½ your plate with veggies every meal; limit high carb foods like rice & pasta to ½ cup serving per meal

         ✅ Limit alcohol consumption to moderation (defined as 2 drinks for a man, 1 drink for a woman)

          ✅ Choose more whole foods like vegetables, fruit and lean protein; choose less processed foods like chips, snack crackers, deli meats, candy

 

Recipe of the Month: Iced Matcha

 Ingredients:

1/2 tsp matcha powder  (I love SENCHA organic everyday Matcha)

1/4 fresh lemon

1/16th tsp Monk fruit

Ice cubes 

Instructions: Mix matcha powder, monk fruit and juice from 1/4 fresh lemon in 8 oz cold water (I prefer to use my frother* for best blending). Place squeezed lemon into glass then cover with ice. Enjoy!

Katie's Kitchen  

Who knew that this little kitchen gadget would be so handy?  I use it every day to mix my matcha, stir collagen into my coffee and mix my electrolytes into water. Works fast and much better than just using a spoon!

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My new favorite summer drink (see recipe above).Not only is iced matcha refreshing but it is packed with antioxidants, relaxing amino acids, naturally detoxing chlorophyll and anti-inflammatory properties. You can find this brand both at Costco and Amazon.

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Monk fruit is a natural sweetener that will not raise your blood sugar. I like this brand because the only ingredient is Monk fruit (other brands often add sugar alcohols like erythritol). Read the ingredient labels to make sure you know what you are getting. A tiny scoop makes my matcha taste great!

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