Physical Activity
The recommendation for weekly minutes of moderate physical activity
What is 150 minutes
The percentage of non-starchy vegetables on a plate
What is 50%
Monounsaturated fats
The macronutrient that most directly affects blood sugar
What is carbohydrates
The stress hormone, it is elevated when we are in a heightened state of arousal
What is cortisol?
Resistance bands, dumbbells, kettle balls, and your own body weight
What are strength training equipment?
Rinsing canned beans before using is way to reduce this nutrient
What is salt (sodium)?
This type of fat is solid at room temperature
What is saturated fats?
Age, family history, ethnicity, overweight/obese, sedentary lifestyle, history of gestational diabetes or prediabetes
What are risk factors for Type 2 diabetes
12 produce foods that are often higher in pesticide residue
What is the "dirty dozen"?
If you can talk, but you can't sing
What is the "talk test" to assess exercise intensity?
Choose poultry, tenderloin, fish, tofu, and other examples of these foods
What are lean proteins?
This fat raises LDL (bad) cholesterol levels while lowering HDL (good) cholesterol levels
What are trans fats?
Organ that releases insulin in response to rising blood glucose
What is the pancreas?
Feeling tired during the day, snoring or pauses in breathing during sleep are all warning signs
What is obstructive sleep apnea?
Exercise that alternates short, high intensity bursts of activity with periods of rest and recovery in between
What is interval or high intensity training?
Fermented foods such as kefir, miso, kombucha, yogurt, and kimchi that may help improve gut health
What are probiotics?
A total cholesterol level that falls within normal limits
Less than 200 mg/dL
An A1c greater than this number is a diagnosis of diabetes
What is 6.5%?
The rule of thumb for evaluating percentage daily value on a nutrition facts label
What is 5% or less is low, 20% or more is high