What You Should Know About Intermittent Fasting & Diabetes with Jill Weisenberger

A new study from New Zealand suggests intermittent fasting is good for someone living with Type 2 diabetes. Since then Divabetic’s social media feed is blowing up with story after story about this topic. We reached out to our friend and colleague, Registered Dietitian, Certified Diabetes Educator, Jill Weisenberger MS, RDN, CDE, CHWC, FAND to help us understand what intermittent fasting is and why or why not we might want to include it fasting in our diabetes self-management. Here’s her response:

Q: what is intermittent fasting?

Jill Weisenberger (JW): There are a variety of approaches, but they all put emphasis on restricting eating at certain times. One common version of IF is the 5:2 plan, which means to eat healthfully and normally for 5 days of the week and to restrict eating to just a few hundred calories 2 days per week. Another form of IF is to extend the overnight fast to 12 or even 16 hours.

Q: I’ve read that intermittent fasting can help with weight loss and lowering A1C. Are these outcomes realistic for people with type 2 diabetes?

JW: Some studies do show improvements in weight and blood glucose control and even insulin sensitivity. However, when these IF diets are compared to other dietary strategies for weight loss, the results aren’t so clear that one way is better than another. IF, especially the 5:2 plan, can increase the risk of hypoglycemia in anyone taking a medication that has hypoglycemia as a side effect. There may be populations in which IF is a potentially harmful, such as pregnant women, adolescents and people with eating disorders.

My limited experience with the 5:2 plan suggests that it makes daily exercise very hard.

Q: Can intermittent fasting help people with prediabetes? If so, why? If not, why?

JW: If the person with prediabetes is overweight and if IF leads to weight loss, then yes, IF can help people with prediabetes. There was one study in men with prediabetes who were instructed to eat only during 6 hours of the day and to fast for the other 18. Compared to people eating for 12 hours and fasting for 12 hours, those in the longer fasting group saw improvements in blood pressure, insulin sensitivity and beta-cell responsiveness.

Overall, I think that IF can be a tool for some people. In others, it might not be helpful at all, and in some it can be harmful. I like to discuss it in depth with my patients before they decide to give it a try. If someone wants to restrict the hours of eating, I think it’s important to let this work with the circadian rhythms, so stop eating hours before bed and fast longer during the night. I don’t suggest eating a large dinner and fasting all day.

Intermittent Fasting Calculator

Intermittent Fasting (IF) Calculator helps you cycling between Eating and Fasting: CLICK HERE

Jill Weisenberger’s comprehensive guide, ‘Prediabetes: A Complete Guide: Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses’ will lead you through dozens of concrete steps you can take to reduce the risk of developing type 2 diabetes and other lifestyle-related chronic diseases. Taking an individualized approach to your lifestyle “reset,” this book will allow you to choose your own path to wellness, help you gain a greater sense of wellbeing, boost your confidence in your abilities to maintain a healthful lifestyle, and potentially even help you reverse prediabetes and avoid type 2 diabetes and other chronic illnesses.

Diabetes Late Nite with music from Patti Austin

Jill Weisenberger appears on Divabetic’s Diabetes Late Nite podcast featuring music by Patti Austin. We’re talking to Jill about healthy strategies to help you deal with the “FOOD POLICE”.

LISTEN NOW

07/27/201907/27/2019

Why You Should Try A Walnut-Based Pie Crust

Nut-based pie crusts are becoming more popular as people with diet restrictions and health conditions look to substitute sugar and gluten while maintaining the great taste and texture of their favorite desserts.

Walnuts are rich in heart-healthy fats and high in antioxidants. What’s more, regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer. These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods.

Have you heard that about 28 grams or three-four tablespoons of walnuts may help reduce risk of developing type 2 diabetes significantly? There’s also plenty of research to support how a handful of dry fruits and nuts can help boost brain power and heart health.

Why not try a making a walnut-based pie crust using this thick, velvety low carb cheesecake recipe?

“This Low Carb Cheesecake has all the delicious flavor and creamy texture of traditional cheesecake without the added sugar. Serve it up as a special treat for anyone watching their sugar intake.”

Low Carb Cheesecake Recipe

Divabetic presents their 6th Annual Diabetes Mystery Podcast, Gingerbread Men Prefer Blondes, which takes place at the fictitiously decadent world-renowned Gingerbread Men Cookie Baking Competition in New York’s Central Park Zoo. Mr. Divabetic’s culinary misadventures continue in this year’s escapade as he enters the competition with headless cookies and pureed kale hot cocoa for the judges to sample. As if this dreadful combination wasn’t bad enough to land him at the bottom of the throwdown, his mother, Mama Rose Marie, is accused of poisoning one of the celebrity judges. Things go from bad to worse when the snake phobic Mr. Divabetic hears about the giant python’s escape.

Now, the happy healthcare host must decide to face his fear of snakes and recipe rejection or throw in his apron and risk getting caught up in another murder investigation. Can Mr. Divabetic and his team of amateur sleuths hunt down the real killer and get Mama Rose Marie out of jail? Will he be the next murder victim? Can he ever create an edible recipe?

The cast of Gingerbread Men Prefer Blondes features Mama Rose Marie, Best-Selling Author Tonya Kappes, the Charlie’s Angels of Outreach (Patricia Addie-Gentle RN, CDE and MaryAnn Nicolay BA, DTR), Asha Brown, Chef Robert Lewis, Seveda Williams, Catherine Schuller, Wendy Radford, Dave Jones and Lorraine Brooks.

Throughout this podcast we will be featuring music from the original Broadway cast recording of ‘Gentlemen Prefer Blondes’ courtesy of SONY MUSIC.

07/24/201907/24/2019

Kale For Dessert?

Kale has been a trendy health food for a while. It’s so trendy that people including cooking hacks like Mr. Divabetic are adding it into any food, including DESSERT!

With more nutritional value than spinach, kale may help improve blood glucose management in diabetes, lower the risk of cancer, reduce blood pressure, and help prevent the development of asthma. The fiber and antioxidants in kale also may offer protection against diabetes. Studies have shown that a high intake of fiber may lower blood glucose levels in people with type-1 diabetes and people with type-2 diabetes may see improved blood sugar, lipids, and insulin levels according to Medical News Today.

But can one of the world’s healthiest foods taste heavenly in a dessert?

“While you might not think of the fibrous leafy greens as essential to dessert dishes, kale has the unique ability to lend cakes a feel-good dose of nutrients without sacrificing taste or flavor,” writes Jennifer En for mashed.com

Why Kale & Chocolate Make A Good Combination!

Chocolate is incredibly rich and bold, which makes it the perfect ingredient to pair with kale when you don’t necessarily want the veggie flavor to overpower the chocolate one. If you’re curious about what kale and chocolate taste like together, try this recipe from Chocolate Covered Katie for kale brownies.

“It’s easy, streamlined, and completely winning where flavor is concerned. Get your chocolate on,” writes Jennifer En for mashed.com

KALE BROWNIES RECIPE

Don’t let incorporating greens into your desserts be an excuse to overindulge. It’s easy to convince yourself that you can enjoy more sweets and feel better about yourself in the process because you’re adding in extra nutrients between spoonfuls of sugar. An indulgence on one day doesn’t matter when looking at a week or a month.

Mr. Divabetic loves to infuse his desserts with healthy doses of vegetables. Unfortunately his lack of cookings skills and questionable good taste doesn’t always make for a winning combination. In this year’s Diabetes Mystery podcast, “Gingerbread Men Prefer Blondes” his original Kale Hot Cocoa recipe turns everyone’s favorite leafy green vegetable into something downright lethal!

Divabetic presents their 6th Annual Diabetes Mystery Podcast, “Gingerbread Men Prefer Blondes,” on Tuesday, September 10, 2019, 6 -7 PM, EST. This diabetes mystery caper takes place at the fictitiously decadent world-renowned Gingerbread Men Cookie Baking Competition in New York’s Central Park Zoo. Mr. Divabetic’s culinary misadventures continue in this year’s escapade as he enters the competition with headless cookies and pureed kale hot cocoa for the judges to sample. As if this dreadful combination wasn’t bad enough to land him at the bottom of the throwdown, his mother, Mama Rose Marie, is accused of poisoning one of the celebrity judges. Things go from bad to worse when the snake phobic Mr. Divabetic hears about the giant python’s escape.

The cast of Gingerbread Men Prefer Blondes features Mama Rose Marie, Best-Selling Author Tonya Kappes, the Charlie’s Angels of Outreach (Patricia Addie-Gentle RN, CDE and MaryAnn Nicolay BA, DTR), Asha Brown, Chef Robert Lewis, Seveda Williams, Catherine Schuller, Wendy Radford, Dave Jones and Lorraine Brooks.

Throughout this podcast we will be featuring music from the original Broadway cast recording of ‘Gentlemen Prefer Blondes’ courtesy of SONY MUSIC.

TUNE IN

05/28/201905/29/2019

Does Smoked Salmon carry the Same Dangers as other Processed Meats?

Cheryl Farley, Food as Medicine nutritionist shares answers to your nutrition questions on May’s Diabetes Late Nite podcast. LISTEN HERE.

During the podcast we asked her:

“Does smoked salmon carry the same dangers (and risks for cancer) as other processed meats?”

Here is Cheryl Farley’s answer: The latest research coming from some of the leading experts in Food as Medicine indicate that processed meats especially are highly carcinogenic! Smoked salmon really has its own set of issues. Salmon is very high in fat content and although it is high in Omega 3 fatty acids to me the bad outweighs the good. As mentioned on May’s Diabetes Late Nite interview the real culprit behind insulin resistance for people living with Type 2 diabetes and pre-diabetes is fat. Also, salmon is very high in sodium content. Another consequence of eating fish or any meat for that matter can be explained in the book The China Study by Dr. T. Colin Campbell, a landmark study on the relation between animal protein and cancer. If you choose to eat smoked salmon, I would make certain that it is organic, non-GMO and not farm raised. This has become another popular method to supply the ever-growing demand for fish is to raise them on farms, but it is a known fact that the environment is not clean. What we put into our mouths daily is either nourishing and feeding our cells and supplying vital nutrients to our body, or it is setting us up for sickness and eventually disease. Truly “Health is Wealth”.

Cheryl encourages people to eat “as close to the tree as possible” (a whole food plant-based diet). Why not try something that will feed and nourish your body? What have you got to lose, except your type 2 diabetes? 🙂

Mock Salmon Spread Recipe by Cheryl Farley

Ingredients:

2 cup raw almonds

3/4 cup raw carrot pieces

1/2 cup water

2 tablespoons lemon juice

1 tablespoon of sesame tahini

1 1/2 celery stalk cut into pieces4 green onions

1 teaspoon celery salt

1 teaspoon sea salt or pink salt1 teaspoon paprika

1-2 tablespoons liquid hickory smoke

2 tablespoons dried chives

Directions

1. Place almonds, carrots, water, lemon juice, sesame tahini, celery, and onions into a food processor and blend until it is a smooth puree.

2. Add remaining ingredients, except for dried chives and blend briefly. Add dried chives and blend for a few seconds. Refrigerate until ready to serve.

Great on crackers, whole grain bagels or as a dip for veggies.

Cheryl Farley was born in Baltimore, Maryland and moved at the age of 11 to California where her father managed health clubs for Jack Lalanne who was widely recognized for publicly preaching the health benefits of regular exercise and a good diet. Growing up in and around the health club environment and meeting Jack Lalanne as a young girl left an indelible impression on Cheryl’s about the importance of exercise to live a long, healthy life. By her late teens Cheryl was working in fitness facilities in California. Cheryl married her husband Dennis in 1986. Dennis gave up a career working for John’s Hopkins to focus on the mission of teaching people about how effective a healthy diet and a change of lifestyle can be in restoring health. Cheryl and Dennis together developed a deeper understanding of the dietary component to our health, the importance of good nutrition and how what we eat impacts not only our health, but our lives overall. They returned back to their home state of Maryland in 1986, and Cheryl became a passionate advocate for wellness, spreading the word of good nutrition wherever she could. Cheryl and Dennis started offering cooking classes in their local community knowing the importance of influencing people on how to prepare foods healthily and how food choices can change the lives of people who are sick. While in Maryland, Cheryl met Dr. Richard Hanson who owned a wellness center in Maine. At this time, they made the decision to leave their jobs in Maryland and work at this wellness center in Poland Maine. Dennis became the administrator and Cheryl the cook, also helping with the exercise programs. During the two years they were there, they were introduced to the Weimar Institute, a wellness center located on the west coast. Weimar is known for having a powerful impact on changing people’s lives.

Cheryl and Dennis were invited to participate in a reversing diabetes program in 1997. Cheryl gave the cooking class, which was an educational component to the 3-day seminar. The physicians involved with Weimar understood that food is vital in the restoration of health. Cheryl saw patient’s blood sugar drop within 48 hours. From their experience with Weimar, Cheryl and Dennis were invited to participate in additional reversing diabetes seminars over an 8-year period in Upstate New York, Maryland, North Carolina and Georgia. Participants saw their blood sugar drop and when they returned home and applied what they had learned; they experienced miraculous changes in their lives. Cheryl bonded with many of these people and she would get phone calls and emails from the participants following each seminar saying; “I’m off high blood pressure medications,” “I’m off my heart medications,” “No more Glucophage.” Some patients lost up to 30 pounds. Cheryl came to appreciate that most of us do not realize just what a treasure our health truly is until we don’t have it. Our lifestyle and diet catch up to us eventually. We are all such creatures of habit from the environment we are raised in. The foods we eat, the lifestyle we live, is generational. When people eat the foods Cheryl suggests, they realize not only how good they are, but also that they are delicious and nutritious. In addition to addressing diabetes, a similar healthy lifestyle, with a healthy, balanced diet can equally address other diseases such as hypertension, asthma and chronic heart disease. Cheryl plans to expand her programs to address these areas also.

From years of working at reversing type 2 diabetes seminars, Cheryl has realized that this information is so powerful and that this is such an important and relevant message; especially today where there is an epidemic of diabetes and obesity, she feels a moral obligation to get this information out to people. We all have choices to make in everything we do. We do not realize how powerful the decisions we make about our lifestyle are going to impact our overall health. Cheryl strives to get this message out to everyone who needs to know, recognizing it is vitally important not only in this country, but also worldwide. www.cherylfarley.com Recommended reading – The China Study by Dr. T Colin Campbell and Reversing Diabetes by Dr. Neal Barnard

We’re talking about secret and hush hush topics in diabetes wellness such as intimacy issues, fears and food issues on Diabetes Late Nite with musical inspiration from H.E.R. courtesy of SONY Music. H.E.R. chooses to keep her identity a secret but that’s proving harder to do after winning Best New Artist and Best R&B Song Grammy Awards this past year. Guests include Janis Roszler LMFT, RD, LD/N, CDE, FAND, Cheryl Farley “Food as Medicine” Nutritionist, Dr. Dugan Maddux and the Charlie’s Angels of Outreach. Throughout the podcast we will be playing music from H.E.R.’s I Used To Know Her: The Prelude album courtesy of SONY Music. Diabetes Late Nite is a fast-paced, full-filled hour of diabetes education and wellness advice that encourages listeners to “laugh a little, learn a lot’.

05/22/201905/22/2019

The Happy Diabetic’s Healthy Burger Topping Recipes

Walk into any Memorial Day cookout, and you’re likely to find burgers on the grill—few foods are as synonymous with grilling in the US.

From Italian-spiced Bruschetta toppings to South of the Border Salsa fixings, Chef Robert Lewis aka ‘The Happy Diabetic’ shares his favorite burger topping recipes for every taste this Memorial Day

“Ground chuck is my go-to. And it best has some fat!” says Dr. Chef Robert Lewis. “Ground chuck without fat means dry burgers. Let’s not go there. I tend to buy 80/20 ground chuck. 80% lean meant. 20% fat. Next, let’s add some flavor. Keep it simple, remember it’s all about turning ordinary ingredients into something extraordinary”

Chef Robert’s The Burger of LOVE Recipe

Ingredients (2 pounds of ground chuck):

1 Tablespoon garlic powder

1/4 tsp salt and pepper

1/2 TBS onion powder

1 tablespoon Worcestershire sauce.

1 Tablespoon of French style mustard

1 raw egg to bind.

Directions: Mix all ingredients in a bowl. DO NOT OVER MIX all the ingredient. Divide the mixture into 8 balls. Then flatten it into a patty by compressing it with your hands. Make sure the patties are even this will help the meat to cook evenly cook evenly.

SERVING SIZE: This recipe creates about 8 patties. If you need less adjust recipe as needed!

The Happy Diabetic’s Temperature Guide: It’s easy to overcook burgers. I like to pull the burgers off the grill at around 155°F the carryover cooking will them past the 160°F we are aiming for. To take the guesswork out of cooking, I use a Thermometer ($10 .00)

California Dreaming Burger Toppings Recipe

2 thin slices avocado

2 T Fruit salsa

2 T shredded Monterey Jack cheese

Fruit salsa Ingredients:

1 Cup Tomato (small diced)

¼ Cup Cilantro (chopped)

1 Cup red Onion (small diced)

2 Teaspoons Lime Juice

1 cup diced kiwi, pineapple, strawberries mango

Caprese of LOVE Burger Toppings Recipe

1 ounce fresh buffalo mozzarella

1 t drizzle extra-virgin olive oil

2 slices of Roma tomato

2 basil leaf

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Southern Hospitably Burger Toppings Recipe

1 large cooked over easy egg

1 T fresh salsa

1/4 cup green leaf lettuce

1 T queso fresco

Fresh Salsa Burger Toppings Recipe

1 cup fresh tomatoes, diced

½ cup corn kernels, fresh (or frozen)

½ cup onion, diced

2 cloves garlic, minced

2 T fresh squeezed lime juice

2 T fresh cilantro, finely chopped

Salt (to taste)

Not Too Much Sun Burger Toppings Recipe

2 T chopped sun-dried tomatoes

1/4 cup fresh spinach

1 ounce goat cheese

Tomato Pesto Lovers Burger Toppings Recipe

1 t of pesto

2 Roma tomato slices

1 T crumbled feta

5-6 leafs of fresh spinach

Bruschetta Burger Toppings Recipe

1 T olive oil

1 clove garlic chopped

1 pint grape tomatoes sliced in half or 1 medium tomato, diced

1/4 cup onion diced

6-8 large basil leaves chopped

1T Balsamic Vinegar

salt (to taste)

Directions

Stir together olive oil, chopped garlic, tomatoes, onion, and basil leaves. Add salt and top the burger.

Chef Robert Lewis aka ‘The Happy Diabetic’ has made it his mission to not only to be an ambassador of positivity for himself and his family (which includes 3 children and 6 grandchildren) but to also create amazing things in the kitchen for people of all walks of life to enjoy.

In a recent profile on the Everyday Diabetes website, Chef Robert Lewis admitted that he wasn’t going to let his diagnosis with Type 2 Diabetes get him down.

“When I started this personal journey as a type 2 in 1998, I determined right then and there that diabetes was not going to change my positive outlook on life! I have always looked for ways to bring joy to others,” says Chef Robert Lewis. “ As The Happy Diabetic, I work to bring hope as well as happy, healthy lifestyle strategies to people living with diabetes! Putting a positive spin on things will always help us get through the tough times together!”

Now The Happy Diabetic’s a man on a mission! When he’s not working as a director of training for 60 restaurants in the Midwest, he’s traveling around the country as a keynote speaker for Taking Control of Your Diabetes and/or hosting his own podcast, ‘The Happy Diabetic Kitchen Podcast’!

Mr. Divabetic hosts the new hilarious culinary podcast, Serve, Taste or Trash! Game. A delicious combination of crazy food challenges and fresh perspectives on the latest food trends.

Mr. Divabetic discusses easy ways to go from ‘Farm To Fabulous’ with co-founders, Debra Moser and Mitchell Berliner of Central Farm Markets and one of the market’s featured vendors.

Our Serve, Taste or Trash! Game challenge features jerusalem artichokes, kale and oranges. One lucky contestant must decide which choice they’d serve, which choice they’d taste and which one they’d trash. But will they regret their decision after hearing our guest culinary wizard’s mouthwatering recipes for each choice? Can low-sodium foods rate high in taste? Stay tuned.

Special guests include Wellness and Diabetes Coach, Ginger Vieira, the author of “Your Diabetes Science Experiment” and “Emotional Eating with Diabetes,” Co-founders of Central Farm Markets, Debra Moser and MeatCrafters owner, Mitchell Berliner, Chef Robert Lewis aka ‘The Happy Diabetic’, the ‘Queen of the Green’ Miss Aida Romaine and Laura from Chattanooga, TN who is living with diabetes.

This program aims to encourage kids of all ages to become more open-minded eaters.

02/16/201902/17/2019

Heart Healthy Food Swaps #1

February’s Diabetes Late Nite guest Lisa Young PhD, RDN, CDN is sharing heart hearty nutrition tips in partnership with Smart Lifebites in honor of American Heart Month (February).

“Heart disease can often be prevented with some simple healthy lifestyle modifications and smart food choices,” says Dr. Lisa Young.

Divabetic’s Heart Healthy Food Swap #1: Swap Your Hamburger for a Black Bean Burger

“Replacing meat with legumes is a simple swap which may contribute to a healthy heart,” says Dr. Lisa Young. “Legumes—including black beans, lentils, and split peas–are a terrific plant based protein option and also a good source of soluble fiber. Unlike a hamburger, bean burgers are also low in saturated fat which the American Heart Association and Dietary Guidelines recommend we limit. So, try going meatless, for at least a few days, this February.”

Dr. Lisa Young PhD, RDN, CDN is an internationally recognized nutritionist and portion control expert. She’s the the author of Finally Full, Finally Thin: 30 Days to Permanent Weight loss One Portion at a Time (Center Street/ Hachette Book Group) and The Portion Teller Plan: Eating, Cheating, and Losing Weight Permanently (Crown 2005) which was named one of six best health books by The Wall Street Journal and O, The Oprah Magazine.

Read more of Dr. Lisa Young’s some simple healthy lifestyle modifications and smart food choices for a heathy heart.

Listen to Mr. Divabetic’s full interview with Dr. Lisa Young PhD, RDN on February’s Diabetes Late Nite podcast with musical inspiration from Dolly Parton. LISTEN NOW

Do you that Heart Disease is the leading cause of death in the U.S. with 1 in 4 deaths caused by heart disease each year?

Don’t miss Clued Inn:https://cluedinn.org/ Escape Room, the first-ever Escape Room Experience with a Heart Health twist on on National Diabetes Alert Day, Tuesday, March 26, 2019, 5- 10PM in New York City. BOOK NOW

01/24/201901/24/2019

Holly Clegg’s Easy Chicken and Dumplings Recipe

All we can think about lately are dumplings as we gear up for February’s Diabetes Late Nite podcast featuring music from Dumplin’ (Original Motion Picture Soundtrack) by Dolly Parton courtesy of SONY Music on Tuesday, February 12, 2019.

The film, Dumplin’ is based on the book of the same name by Julie Murphy. It tells the story of Willowdean “Dumplin'” Dickson (actress Danielle Macdonald), the plus-sized teenage daughter of former beauty queen Rosie Dickson (actress Jennifer Aniston), who signs up for her mom’s teenage pageant as a protest.

“Netflix’s Dumpin’ film has an emotionally impactful message of self-acceptance, wrapped in a charming coming-of-age story and steeped in Dolly Parton music,” says ScreenRant.

I reached out to my friend, Best-Selling Cookbook Author Holly Clegg for a healthy dumpling recipe.

“This ultimate comfort food and soothing soup is made with rotisserie chicken and chicken and drop dumplings and is ready in no time at all!,” says Holly Clegg.

Easy Chicken and Dumplings from Holly Clegg’s KITCHEN 101 cookbook

Ingredients

1 onion, chopped

1 cup baby carrots

1/2 teaspoon minced garlic

3 tablespoons all-purpose flour

6 cups fat-free low sodium chicken broth, divided

1/2 teaspoon dried thyme leaves

2 cups chopped skinless rotisserie chicken breast

2 cups biscuit baking mix

2/3 cup skim milk

Salt and pepper to taste

Directions:

1. In large nonstick pot coated with nonstick cooking spray, sauté onion, carrots, and garlic over medium heat until tender.

2. In small cup, stir flour and 1/3 cup chicken broth, mixing until smooth. Gradually add flour mixture and remaining broth to pot; bring to boil. Add thyme and chicken.

3. In bowl, stir together biscuit baking mix and milk. Drop the mixture by spoonfuls into boiling broth.

4. Return to boil, reduce heat, and cook, covered, carefully stirring occasionally, 15-20 minutes or until dumplings are done. Season to taste. If soup is too thick, add more chicken broth.

Makes 8 (1-cup) servings

Nutritional information per serving: Calories 212, Calories from Fat 22%, Fat 5g, Saturated Fat 1g, Cholesterol 32mg, Sodium 563mg, Carbohydrates 26g, Dietary Fiber 2g, Total Sugars 4g, Protein 15g, Dietary Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 lean meat

Terrific Tip: A short-cut for dumplings: cut flaky biscuits into fourths and drop into boiling broth or you can even use flour tortillas cut into fourths. You can slice carrots — but I find baby carrots a time-saver.

With over 1.5 million cookbooks sold, Holly Clegg has become a culinary expert on easy healthy everyday recipes through her nationally recognized best-selling trim &TERRIFIC®, Kitchen 101 and Eating Well cookbook series, including Eating Well Through Cancer, (English, Spanish and Chinese editions), Eating Well to Fight Arthritis and Diabetic Cooking with the American Diabetes Association. Holly Clegg attended the Cordon Bleu Cooking School, London. For more information, visit About Holly or The Healthy Cooking Blog for more recipes and tips.

LISTEN NOW: Mr. Divabetic shines the spotlight on author and chef, Holly Clegg, in this half-hour special edition of Diva Talk Radio. This fun-filled food frenzy will feature expert advice on quick, flavorful and healthy eating from Holly’s latest book, ‘Too Hot in the Kitchen: Secrets to Sizzle at Any Age’

Tune in to February’s Diabetes Late NIte podcast with musical inspiration from Dolly Parton on Tuesday, February 12, 2019, 6 PM, EST. We’re talking about ‘SELF ACCEPTANCE & DIABETES’ with Poet Lorraine Brooks, Dr.Beverly S. Adler PhD, CDE, Patricia Addie-Gentle RN, CDE, Catherine Schuller AICI, CIP, Lisa R Young, PhD, RDN and more. TUNE IN

11/04/2018

Caponata Quinoa Salad Recipe by Chef Jonathan Bardzik

Storyteller, Cook and Author Jonathan Bardzik surely knows a thing or two about the importance of cooking with fresh ingredients! He’s one of the hottest chefs in the Washington D.C. area, as his ‘farm to table’ cuisine has lit up farmers markets, including Mosaic Central Farm Markets, and even on the shelves at local bookstore.

“I believe that life can and should be lived well, and that living well is within reach – across many economic levels – each and every day by preparing a simple meal, setting a table and sharing it with those you love, even – and maybe especially – when that is a table for one,” said Jonathan in an interview with Instinct magazine.

Caponata Quinoa Salad Recipe by Jonathan Bardzik

Serves 6-8

Ingredients:

3 tbs olive oil

3 small eggplant in 1/2” dice

2 medium sweet peppers

3 tbs capers

1 lg tomato, diced

1/2 red onion, thinly sliced

2 tbs chopped basil

1/4 cup chopped parsley

3 cups cooked quinoa

2 cloves garlic, minced

1/3 cup red wine vinegar

1 tsp Dijon mustard

2/3 cups olive oil – the good stuff!

Directions:

Warm 2 tbs oil in 12” skillet over medium heat. Cook until lightly browned on all sides, then reduce heat to medium low and cook until fork tender. Remove from pan.

Warm 1 tbs oil over medium heat. Thinly slice peppers and add to pan. Cook until tender, about 5 minutes. Add capers and cook until fragrant, 1 minute longer.

Toss together eggplant, peppers, tomato, onion, basil and parsley.

Mash garlic into a paste with a pinch of coarse salt. Whisk together garlic, red wine vinegar and mustard. Whisk in olive oil to form a creamy emulsion.

Dress salad and serve over quinoa.

Jonathan Bardzik is the author of three incredible cookbooks: ‘Simple Summer’, ‘Seasons to Taste’, and ‘Fresh and Magical Vinaigrettes‘, all of which are chock full of delicious recipes that you can make for your own friends, family or that special someone all year round.

Storyteller, Cook and Author Jonathan Bardzik will appearing at Collar Greens: Wellness Day & Dog Parade to help families and their pets to stay healthy and happy at Mosaic Central Farm Markets on Sunday, June 9, 2019. Check out all the amazing activities from this year’s Collar Greens event:

11/02/201805/21/2020

Common Questions About Sweeteners with Jill Weisenberger MS, RDN, CDE, FAND

Recently we received this question about sweeteners from Linda in Rochester NY, a member of the Divabetic community, who is living with type 2 diabetes on Divabetic’s FB page.

Linda writes “Splenda (sucralose) is my sweetener of choice, tasting the most like sugar. I’ve been told it raises blood sugar. I’ve also heard that stevia does not affect blood glucose levels, but it has a nasty after taste to me. Splenda has a stevia product out that’s not bad, but expensive. Your thoughts?”

We contacted our good friend, a Diabetes Late Nite podcast guest, Registered Dietitian Nutritionist, Certified Diabetes Educator and Best-Selling Author Jill Weisenberger MS, RDN, CDE, FAND, who consulted to Splenda about two years ago on a small project. Currently, Jill is a consultant to the Calorie Control Council, a trade organization for non-nutritive and low calorie sweeteners like sucarlose and stevia. Below are Jill’s answers and advice regarding Linda’s questions.

Q: Can Splenda raise blood sugars?

Jill Weisenberger MS, RDN, CDE, FAND(JW): Splenda is a brand. It’s not a specific product. I assume that you mean sucralose, as this was the original Splenda sweetener.

There is no reason to think that a compound that is essentially without carbohydrate (like sucralose) could directly affect blood sugar. A teaspoon of sucralose provides less than a gram of carbohydrate. A teaspoon of sugar provides 4 grams, and a teaspoon of honey provides about 5 grams of carbohydrate. From a blood sugar standpoint, sucralose is the better choice.

Q: Can Stevia raise blood sugars?

JW: As with other non-nutriitive sweeteners (NNS), it cannot directly affect blood sugar levels.

Q: Can you recommend any Stevia products that have little to no after taste?

Some newer stevia products use the extract Reb D instead of Reb A. I find that Reb D tastes better, but taste is an individualized thing. Splenda Naturals is a stevia sweetener made with Reb D. If you hunt around in the supermarkets, you might find others as well.

Q: What sugar substitutes do you recommend?

JW: I have no real preference. I am not fearful of low calorie and non-nutritive sweeteners. Many of the scary headlines are misleading or based on studies that provide only a small picture of the full health landscape. Other headlines are downright false. That being said, I don’t think anyone needs artificial or NNS. We can adjust our tastes to learn to enjoy foods without added sweetness or we can use very small amounts of regular sugar. I use very little of any type of added sweetener, but I use a wide variety of types – both natural and artificial, both with calories and carbs and without. But since I use very little, I know that it affects me minimally.

Q: Can you share a few tips about using sugar substitutes for people living with type 2 diabetes?

JW: If anyone is truly fearful but wants to continue using sweeteners, I recommend using a variety, so no one sweetener is consumed in large amounts. The category of NNS is quite large, and each compound is metabolized differently. Keep in mind that the dose makes the poison. Small amounts of NNS are not considered harmful. But even water when consumed in very large amounts can cause death.

Jill Weisenberger’s comprehensive guide, ‘Prediabetes: A Complete Guide: Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses’ will lead you through dozens of concrete steps you can take to reduce the risk of developing type 2 diabetes and other lifestyle-related chronic diseases. Taking an individualized approach to your lifestyle “reset,” this book will allow you to choose your own path to wellness, help you gain a greater sense of wellbeing, boost your confidence in your abilities to maintain a healthful lifestyle, and potentially even help you reverse prediabetes and avoid type 2 diabetes and other chronic illnesses. You’ll be feeling better than you have in years! Inside, you will learn to:

Identify your risks for developing type 2 diabetes

Set personalized and meaningful behavioral goals

Identify and build on your motivation for a lifestyle reset

Create positive new habits

Change eating habits for weight loss and greater insulin sensitivity

Choose wholesome foods in the supermarket and when away from home

Tweak your favorite recipes

Reduce sedentary time

Start or improve upon an exercise plan

Reduce emotional eating

Organize and track your progress with tools included in the book

Much more

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND is a great resource for all things nutrition, food and diabetes. Whether she’s speaking, writing, chatting on social media, appearing on TV or working with individuals, her candid and energetic approach appeals to busy people, and her sound nutrition and fitness advice gets results. In fact, her appreciation for science and ability to translate science into actionable information earned her a place in US News & World Report’s 10 Dietitian’s You Need to Follow on Social Media.

LISTEN NOW: Diabetes Late Nite podcast featuring music by Patti Austin. We’re talking about healthy strategies to help you deal with the “FOOD POLICE” with guests: Poet Lorraine Brooks, Jill Weisenberger MS, RDN, CDE, CHWC, FAND, Chris Pickering co-founder of ‘The Betes Bros, Patricia Addie-Gentle RN, CDE, and Mama Rose Marie.

Mr. Divabetic is celebrating World Diabetes Day with musical inspiration from Aretha Franklin on Diabetes Late Nite scheduled for Wednesday, November 14, 6 -7:30 PM, EST. Guests include Poet Lorraine Brooks, Dr. Wendy Satin Rapaport, Diabetes Strong‘s owner Christel Oerum, Beautyphonics CEO and “Beneath The Makeup”Author Suzanne Perez, Mama Rose Marie and the Charlie’s Angels of Outreach. Throughout the podcast we will be playing music from Aretha Franklin’s ‘Aretha Franklin Sings the Great Diva Classics’ courtesy of SONY Music.

Diabetes Late Nite is a fast-paced, full-filled hour of diabetes education and wellness advice that encourages listeners to “laugh a little, learn a lot.” Enjoy over 175 free podcasts available on demand anytime, anywhere on blogtalkradio.com and i-Tunes!

10/27/2018

Happy Diabetic’s Turkey Joe’s Fast Recipe

Chef Robert “The Happy Diabetic” Lewis, who is living with type 2 diabetes, has made it his goal is to live happy and healthy and to create recipes that celebrate great-tasting food that both diabetics and non-diabetics can enjoy. His cookbooks are filled with tips, tidbits and humorous anecdotes that he hopes will make cooking fun! Below is one of our favorites:

Happy Diabetic’s Turkey Joe’s Fast Recipe

“Happy and Healthy sloppy style joes made with simple ingredients and ground turkey. Can you feel the love?”, says Chef Robert Lewis.

What’s In It?

2 pounds ground turkey

2 cups tomato sauce (low sodium)

1 can tomato paste

1 Tablespoons garlic powder

¼ teaspoon Mrs. Dash Table Blend Salt

¼ Tablespoons chili powder

2.5 Tablespoons honey or maple syrup

1 16 oz can diced tomatoes, drained (optional I like to reserve the juice incase I want or need to thin down the sauce)

Let’s Put It Together:

In a large sauce pan, brown ground turkey over medium heat until completely cooked.

Stir in all ingredients. Once mixed, heat on low for an additional 10-15 minutes.

The NUTRITION Facts (approximate): Serving Size 4 oz, Calories 220, Total Fat 8 g, Sodium 178.7 mg, Total Carbohydrates 14.5 g, Protein 22.1 g

In a recent profile on the Everyday Diabetes website, Chef Robert Lewis admitted that he feared the worst for his own love of great food following his diagnosis with Type 2 Diabetes in 1998.

“I suspected that my days of good eating were over,” Lewis writes on his blog. “Yet, as I worked through my ups and downs, I came to realize that the selection of foods I could and should eat was vast and included many of my favorites. This motivated me to attempt to create delicious, diabetic-friendly dishes that were also easy to prepare.

Today he’s a man on the go! is a man on the go. When he’s not working as a director of training for 60 restaurants in the Midwest, he’s traveling around the country as a keynote speaker for Taking Control of Your Diabetes and/or hosting his own podcast, ‘The Happy Diabetic Kitchen Podcast’! Read more about Chef Robert Lewis aka ‘The Happy Diabetic’ in Diabetes Health Monitor magazine.

Chef Robert “The Happy Diabetic” Lewis stars in Divabetic’s 5th Annual Diabetes Mystery podcast, “Swan Wake” starring Best-Selling Author Tonya Kappes, We Are Diabetes organization founder Asha Brown, Seveda Williams, Catherine Schuller AICI, CIP, Patricia Addie-Gentle RN, CDE, Mary Ann Nicolay MEd, DTR, Mama Rose Marie, Chef Robert Lewis aka ‘The Happy Diabetic’ and Poet Lorraine Brooks. Throughout the podcast we will be featuring music from Leonard Berstein’s recording of ‘Tchaikovsky: Swan Lake, Op. 20’ in celebration of the centennial of America’s greatest classical composer and conductor courtesy of SONY Music. Available for free on demand LISTEN NOW

Category: Food and Nutrition