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Quinoa Gets A ‘Quin-Wow!’ Makeover with Jill Weisenberger

Quinoa (pronounced KEEN-wa) has become the latest superfood to take America by storm.

Some people even call it the ‘Beyonce’ of Supergrains!

But is this gluten-free, high-protein grain-like relative of spinach and beets worth the hype?

We asked our friend and colleague, Jill Weisenberger MS, RDN, CDCES, FAND, CHWC, who recently published The Beginner’s Guide To What To Eat With Type 2 Diabetes, for her advice.

Q: What puts the ‘Quin-Wow! into Quinoa and makes it so special?

Jill Weisenberger (JW): I love it for its taste, versatility and nutrition profile. We classify quinoa as a whole grain and eat it like it’s a whole grain, but technically it’s a seed. Nutritionally, it has all the essential amino acids, lots of fiber, B vitamins, magnesium and other vitamins and minerals, as well as health-boosting phytonutrients. 

Eat it hot or cold, in soups or stews, in place of rice or pasta and even as a cooked breakfast cereal. And it’s great sweet or savory.

Q: Why should someone with type 2 diabetes and/or prediabetes consider adding Quinoa to their meal plan?

JW: In general, eating whole grains is associated with less risk of type 2 diabetes. And whole grains are an important part of a balanced diet. Quinoa is a little higher in protein than most, but the goal is not to focus on one or two whole grains. Instead, we should eat a diet as varied as possible to get the best range of nutrients and other disease-fighters. I especially like quinoa because it’s an intact whole grain, as opposed to one highly refined. Of course, you can find it in crackers, breads and other processed foods – and that’s perfectly fine – but eating the intact seed is quite good for us.

Q: Can Quinoa help manage blood sugar levels?

JW: Not in any direct way, but a balanced diet in general helps manage blood sugar and other metabolic problems associated with prediabetes and type 2 diabetes.

Q: What are some do’s and don’ts for cooking Quinoa?

JW: Rinse it first to rid the bitter saponins, which are natural pesticides. You can cook it like rice: 2 parts liquid: 1 part quinoa. I typically prepare it in my rice cooker with half water and half broth. This gives it a great flavor without too much sodium. 

Experiment with quinoa as a base for a whole-grain salad, a nourish bowl, as the starchy side to soup up sauces, and as a str on it’s own flavored with your favorite herbs, spices and cooked vegetables.

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Author of The Beginner’s Guide To What To Eat With Type 2 Diabetes,  Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

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A ‘Handy’ Guide To Figuring Out Portion Sizes

Lately I feel the real culprit in managing my weight is portion size. It’s not what I eat, it’s how much I eat. I’ve been learning the hard way that the amount of food I used to eat at 20 or 30 is making me gain weight! Old eating habits are hard to break too.

When I was growing up, my father told me to “clean your plate.”

The problem is that dinner plates, especially in restaurants, have gotten bigger. And so has the amount of food we put on them. If I clean my plate now, I’m overeating.

If you struggle like me with portion sizes, the best help might be right in the palm of your hand.

Photo by Nsey Benajah on Unsplash

Use Your Hand To Figure Out Portion Sizes

Your fist = the size of a cup

The palm = the size of 3 ounces of meat

Your thumb = the size of 1 ounce of cheese

Another helpful tip is to check food labels and restaurant menus for hidden calories. Learn to “eyeball” your food to gauge what’s too much — and what’s just right.

The good news is that experts agree that when you downsize to healthy portions, your body will, too!

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Author of The Beginner’s Guide To What To Eat With Type 2 Diabetes,  Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

REGISTER NOW – FREE REGISTRATION 

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James Corden Says He’s Fed Up With Being Unhealthy

I’m fed up with the way I look, I’m fed up with being unhealthy. This is the year I’m doing it,” admitted late-night TV host James Corden who struggled with his weight for a long time.

The Emmy Award winning actor shared his weight loss goals in an emotional video posted to the WW YouTube Page.

“I’ve realized that every year for the past decade — probably even 15 years — on January the 1st I’ve told myself and anyone that would listen that I’m going on a diet, I’m going to lose a load of weight,” the new WW spokesperson said.

He said he hasn’t had much success with diets in the past. He’s hopeful that this time will be different. He said his son, Max, 9, is a major source of inspiration.

He goes on to mention that he believes that WW has the tools to make him fulfil his resolution for this year. With James Corden’s weight loss goal, the company is also giving away a hundred of thousands of memberships.

Five weeks after starting the program, James Corden said he’s lost 16 lbs.

“And I’ve been doing some exercise, which I hate. I just can’t bare it, so I’m using the word ‘hate’. But my wife is so good at it.”

During James Corden’s YouTube interview, Oprah Winfrey said, “WW is all about making yourself more aware of what you are eating and taking responsibility for that.”

Tune in To Divabetic’s popular Diabetes Late Nite podcast featuring Mila Clarke Buckley ‘The Hangry Woman’, Sex Therapist Janis Roszler, PhD, RD, LD/N, CDCES, FAND, and Bella Krueger and music from Celine Dion’s ‘Falling Into You’ album.

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

REGISTER NOW – FREE REGISTRATION 

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Divabetic Word Puzzle #3

Can you find the five words above that are connected to diabetes wellness?  Each word starts with one of the choices from the left side column. It then continues with something from the middle column and then finishes with something from the right side column.

Clues:

  • Counting this to help manage blood sugars
  • Insulin _________ is a marker for Metabolic Syndrome
  • What your liver turns this fat into
  • It was first used in the treatment of diabetes in 1922
  • An emergency medical treatment to treat very low blood sugar.

Tune in To Divabetic’s popular Diabetes Late Nite podcast featuring Mila Clarke Buckley ‘The Hangry Woman’, Sex Therapist Janis Roszler, PhD, RD, LD/N, CDCES, FAND, and Bella Krueger and music from Celine Dion’s ‘Falling Into You’ album.

What is Metabolic Syndrome?

Metabolic Syndrome is a combination of several medical issues. Together they increase your chance of developing heart disease, stroke and diabetes. The condition is also known as insulin resistance syndrome. According to a national health survey, more than 1 in 5 Americans has metabolic syndrome

Insulin resistance means that the body does not use insulin efficiently to lower glucose and triglyceride levels. A combination of hereditary, genetic and lifestyle factors may result in insulin resistance.

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

REGISTER NOW – FREE REGISTRATION 

 

Puzzle idea created by Dani Raymond.

Puzzle answers: Carbohydrates, Resistance, Ketones, Insulin, Glucagon

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Debbie Allen’s Prediabetes Diagnosis Didn’t Surprise Her

Dancer and choreographer Debbie Allen admits she wasn’t surprised she was diagnosed with prediabetes, even though she’s been active throughout her life. 

“When I found out late, this past summer, it was not a surprise. I was kind of expecting that it might happen,” Debbie Allen told MadameNoire magazine.

https://www.instagram.com/p/CK4afxSlp8K/?utm_source=ig_web_copy_link

Her father lived with type 2 diabetes and several of her family members died from complications of the same disease. “It’s in my DNA and it’s in my children’s DNA, so they need to know. I believe, again, that information is power,” she said. 

As a child, Allen’s father encouraged her to keep dancing to prevent her from developing type 2 diabetes. One of her biggest challenges in managing her prediabetes has been making herself her top priority.

“I’m so busy and I don’t think about myself. And that’s been my biggest problem. I’m always last on my list. I have two grandchildren now and my husband, my son, my daughter and I have all these beautiful young people that I’m mentoring.”

Debbie Allen also admits that she isn’t as active today as she once was, when she was dancing 7-8 hours a day. “I’m directing, administering, I’m looking at film. I’m teaching my live IG class. But my physical life has changed a bit because of my career.”

Debbie Allen has partnered with the National Kidney Foundation to raise awareness about the link between type 2 diabetes and chronic kidney disease.

If you’ve been diagnosed with prediabetes, Divabetic encourages you to talk to your health care professional about steps you can take to prevent it from becoming type 2 diabetes.

Could You Have Prediabetes? Take the Test Now

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

REGISTER NOW – FREE REGISTRATION 

 

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Don’t Let Diabetes Hinder Your Romance Advice

‘Diabetes & Intimacy’ Co-Author Janis Roszler, LMFT, RD, LD/N, CDE, FAND answers our questions about how diabetes can impact our sex lives on February’s Divabetic Diabetes Late Nite podcast.

Diabetes can cause numerous problems in the bedroom, including erection challenges, reduced libido, vaginal dryness, pain during intercourse, orgasm difficulties, and mood swings. If you experienced a diabetes-related weight gain or have marks on your skin from blood sugar checks, insulin pump infusion sets and/or injections, you may also feel uncomfortable having a sexual partner see you undressed.

Fortunately, there are many things you can do to reclaim your mojo and enjoy sexual activity again. Tune in for Janis’s advice on how to resolve 3 of the most common problems facing couples with diabetes in the bedroom.

Janis Roszler is a board certified sex therapist, licensed marriage and family therapist and award-winning diabetes educator.

 

One of Janis Roslzer’s Tips For Reclaiming Your Mojo

Janis recommends following the Mediterranean Diet. She  shared in an article for Modern Intimacy that research has shown that choosing foods according to this plan can reduce the risk of sexual complications in people with type 2 diabetes.

The Mediterranean Diet means eating lots of vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat, sugar-sweetened beverages, added sugars, refined grains, refined oils and other highly processed foods are avoided. 

Authors Janis Roszler and Donna Rice use humor, helpful examples, and insightful questions to present key topics about sexual health in an engaging, approachable way. ‘Intimacy & Diabetes’ is perfect for anyone (regardless of gender, sexual orientation, age, or health status) looking to rekindle intimacy with their partner or be proactive about their sexual and emotional wellbeing. Intimacy & Diabetes is your key to a happy, healthy intimate life with diabetes.

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

REGISTER NOW – FREE REGISTRATION 

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Do Weight Loss Drugs Really Work?

We’re talking with pharmacist Dr. Sara (Mandy) Reece PHARMD, CDCES, BC-ADM, BCACP, FADCES about the effectiveness of various weight loss drugs marketed for people with type 2 diabetes on March’s Divabetic Diabetes Late Nite podcast with music from Jessye Norman.

For the first time, a drug, semaglutide, made by Novo Nordisk, has been shown so effective against obesity that people may avoid developing obesity health-related consequences reports The New York Times.

Many people with type 2 diabetes are already using semaglutide.

Three quarters (75%) of people who received semaglutide 2.4mg lost more than 10% of their body weight and more than one-third lost more than 20%. No other drug has come close to producing this level of weight loss.

Up until now, the most effective weight loss treatment to help people lose 25 percent to 30 percent of body weight has been bariatric surgery.

READ MORE

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

REGISTER NOW – FREE REGISTRATION 

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What Should I Eat? with Registered Dietitian Jill Weisenberger

Are you frustrated or confused about what to eat for type 2 diabetes?
Enjoy this exclusive interview with nationally recognized Registered Dietitian and Diabetes Care and Education Specialist Jill Weisenberger MS, RDN, CDCES, CHWC, FAND about what to eat for type 2 diabetes.
Q: A lot of people with type 2 diabetes are fearful of working with Registered Dietitians because they believe they will tell them that they can’t eat any of the foods they enjoyed before they were diagnosed.  What is your philosophy?
Jill Weisenberger (JW): I had all the bad habits. Eating large portions, going from one junk food to another to “get it out of my system and start fresh tomorrow,” berating myself for my apparent lack of willpower – I did it all. I’ve managed my weight for a very long time now by adopting a more suitable frame of mind. I treat myself with  more kindness, and I don’t look at food as good or bad. I’ve figured out how to treat myself daily and still have a terrific diet. It was a long process, but I’m happier, healthier and have tons more energy.
JW: Although it looks like an e-book and it’s 80-some pages, I think of it more as a course for people new to or struggling with food choices for type 2 diabetes. I see people so confused and frustrated. They tell me they eat the same things over and over because they don’t know what else is “safe” for them to eat. Or they tell me they stay hungry all the time. And when we get into longer conversations, I often see that they think they know how food affects their blood sugar levels, but they’ve got some very fundamental misunderstandings. I wanted to create a guide that people could use in a stepwise fashion to move from the very basics of how food affects blood sugar – to what my food choices are doing – to how to count carbs and how to plan meals even if I’m the only one with diabetes.
JW: This guide is similar to how I might structure my appointments with clients. The first module is all about blood sugar management with lessons on carbohydrates, snacking, meal planning, carb counting, label reading. It has worksheets to help the reader figure out their usual portions and most common foods with carbohydrates. There’s even practice for meal planning and carb counting and charts with helpful info. The lessons in the second module cover the big picture of healthy eating with emphasis on heart disease and cancer prevention. There’s also a chart of healthy food swaps, among other things.
Sign up now for Divabetic’s free Diabetes Virtual Cooking Party with Jill Weisenberger on Tuesday, March 2, 2021, 7-8 PM, EST on Zoom.

REGISTER NOW – FREE REGISTRATION 

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Valentine’s Day Game Puzzle

This Valentine’s Day shower yourself with some self-love. Throw out every doubt in yourself, every negative thought and learn to love yourself.

Did you know that living with type 2 diabetes puts you at higher risk for heart disease and stroke? Talk to your doctor about your risk.

What To Ask Your Doctor

  1. What can I do to lower my risk for heart disease and stroke?
  2. Do any of my medications help me manage my risks for heart disease or other complications?
  3. Are there programs that can help me manage my condition? Can you give me a referral?
  4. How can I meet others going through my same experience?

Making Connections Game Puzzle 

Can you find the five words above that are connected to Valentine’s Day?  Each word starts with one of the choices from the left side column. It then continues with something from the middle column and then finishes with something from the right side column. Created by: Dani Raymond

 

Matters Of The Heart

We’re talking about matters of the heart related to diabetes with music from Celine Dion on this Divabetic Diabetes Late Nite podcast.

Heart disease is common in people with diabetes. The National Heart Association reports 65% of people with diabetes will die from some sort of heart disease or stroke. In general, the risk of heart disease death and stroke are more than twice as high in people with diabetes. However, by managing your risk factors, you may avoid or delay the development of heart and blood vessel disease.

Divabetic’s Diabetes Late Nite podcast guests include Patricia Addie-Gentle RN, CDE, Janis Roszler, PhD, RD, LD/N, CDE, FAND, Mila Clarke Buckley aka The Hangry Woman, and Know Diabetes By Heart Ambassador Belle Kruegger.

Throughout the podcast we will be featuring music from Celine Dion’s Falling Into You album courtesy of SONY Music.

Love New Recipes?

Join the happy healthcare host, Mr. Divabetic for this free Virtual Cooking Party with special guest, Registered Dietitian and Certified Diabetes Educator Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Zoom on Tuesday, March 2, 2021, 7-8 PM, EST. Jill shares her favorite quinoa recipes with us!

REGISTER NOW – FREE REGISTRATION 

Puzzle answer: Romance, Sweetheart, February, Chocolate, and Bouquet

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Anyone Who Had A Heart (Should Know Their Blood Pressure)

Maintaining a healthy blood pressure is one of the keys to optimum health. But how many of us really know what it is or what the numbers actually mean?

Let Luther Vandross’s beautiful rendition of Burt Bacharach and Hal David’s iconic song, “Anyone Who Had A Heart” with a little help from his friend Dionne Warwick inspire you to become more aware of your blood pressure.

https://youtu.be/AJwlCUTe9xg

What is Blood Pressure?

Blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your bod

Blood pressure is determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

A blood pressure reading is given in millimeters of mercury (mm Hg). It has two numbers:

Top number (systolic pressure): The upper number measures the pressure in your arteries when your heart beats.

Bottom number (diastolic pressure):  The lower number measures the pressure in your arteries between beats.

You can have high blood pressure for years without any symptoms. Unmanaged high blood pressure increases your risk of serious health problems, including heart attack and stroke.

“Checking your blood pressure can help you and your doctor figure out if you need medications or that your medications are working.”  according to Joyce M. Oen-Hsiao, MD, director of the cardiac rehabilitation program and medical director of the cardiac telemetry unit at the Yale New Haven Hospital’s Heart and Vascular Center, in an article on Verywell Health. 

Did you know that you can monitor your blood pressure in the comfort of your home instead of waiting until your next doctor’s visit?

Verywell Health rated the Omron Platinum Upper Arm Blood Pressure Monitor the Best Overall in its Blood Pressure Monitors annual review.

This easy-to-read and well-lit blood pressure monitor is validated by the American Heart Association for clinical accuracy and can accommodate multiple users—meaning you and your significant other can both use it. Its also totally wireless and has Bluetooth capabilities.

Omron Platinum Upper Arm Blood Pressure Monitorr lists for $78.97 on Amazon

https://youtu.be/36Y22FHde34

Fun Fact: Dionne Warwick’s original recording of “Anyone Who Had A Heart” hit the Top Ten in the United States, Canada, Spain, Netherlands, South Africa, Belgium and Australia in 1964. According to published reports, Dionne Warwick nailed the tune in only one take!

 

Patricia Addie-Gentle RN, CDE shares her favorite blood pressure monitors for home use on this episode of Divabetic’s Diabetes Late Nite podcast.

Guests include Patricia Addie-Gentle RN, CDE, Janis Roszler, PhD, RD, LD/N, CDE, FAND, Mila Clarke Buckley aka The Hangry Woman, and Know Diabetes By Heart Ambassador Belle Kruegger. Throughout the podcast we will be featuring music from Celine Dion’s Falling Into You album courtesy of SONY Music.  We are proud to participate in Diabetes Podcast Week and support the Spare a Rose campaign to raise funds for Life For a Child.

 

 

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