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If you’re struggling to cope with the stress, and anxiety of daily diabetes self-care: try repeating positive affirmations to yourself each morning to steer your mood in the right direction. This way of thinking can be helpful when the mental and emotional burden of coping with daily diabetes self-care gets tough. We also encourage you to seek out a therapist to help you adjust to life with diabetes.
As you age and experience certain life changes, it’s important to be proactive about making adjustments to your diabetes self-care and lifestyle. The progression of type 2 diabetes will likely require adjusting your management plan with help with your doctor. And being diagnosed with another health condition or experiencing new physical limitations can affect your diabetes. too. Positive affirmations can help you to approach these changes with a positive outlook rather than a negative one. We believe in you!
How do you keep on track with your diabetes wellness without losing a beat?
Experts agree that the best strategy is to focus on small, achievable changes to improve quality of your diabetes life. Talk to your doctor about setting achievable goals that both of you can get behind.
Understanding the Mystery of Your A1C
Many people wonder how their hba1c number relates to their blood sugar levels. After all, daily diabetes self-care management can be a jumble of numbers: weight, blood sugar levels, carbohydrate counts, fat grams, serving sizes, etc. Hopefully, this handy chart will provide some clarification.
When it comes to the numbers, there’s no one-size-fits-all target. A1C target levels can vary by each person’s age and other factors, and your target may be different from someone else’s. If you feel your hbA1C number is on a higher side, say over 7 or 8%, do not worry! Knowledge is power. You can lower your hbA1C by creating your own personal self-care plan with your healthcare professional.
If you’re like me and drinking almond milk because you think you’re getting all the nutrition benefits of cow’s milk without the carbohydrates, think again!
Thanks to Tetiana Bykovets for sharing their work on Unsplash.
While almonds are high in protein, a serving of almond milk contains only 1 gram of protein compared with dairy milk’s 8 grams — because it’s mostly water. Almond milk doesn’t contain calcium either.
Blue Diamond Almond Breeze Hint Of Honey Vanilla Flavor
I learned this surprising nutrition nugget at Divabetic’s Virtual Scavenger Hunt & Smoothie Party this past week when our special guest,Jill Weisenberger MS, RDN, CDE, CHWC, FAND, asked me to look at the nutritional label on my carton of almond milk.
The good news is that unsweetened almond milk is typically lower in calories than other milks, and free of saturated fat and is naturally lactose-free.
But Almond milk isn’t the only alternative milk that contains little to no protein either.
Coconut milk also contains very little protein and no calcium (unless it’s been fortified) but the same amount of saturated fat as whole milk.
Cow’s milk sold in the United States is usually fortified with vitamins A and D too. And a 8-ounce (oz) serving of milk contains 12 grams of carbohydrates.
Soy milk is the only plant-based milk that contains complete protein and has the most protein of all the plant-based milks,” says Jennifer McDaniel, a spokesperson for the Academy of Nutrition and Dieteticson the AARP website. Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose.
Regardless of your milk choice, moderation and blood sugar monitoring are essential for happier diabetes self-care outcomes. It is a good idea to check food labels for information about serving sizes and the number of carbohydrates since it is easy to forget to include the carbohydrates from milk and/or other drinks in your daily carbohydrate count.
Can Cow’s Milk Help You Manage High Blood Pressure?
A large international study of data from almost 150,000 people has concluded that a higher intake of dairy, especially whole fat varieties, is associated with a lower risk of type 2 diabetes and high blood pressure.
Looking for a fun way to socialize without putting your diabetes wellness at risk? Do you need a little help staying on track with your diabetes self-care?
We are having a ball at our free virtual events. Stay safe, stay in and join us for some good times connecting with other people living with diabetes.
Join the happy healthcare host, Mr. Divabetic for this free, fun Indoor Scavenger Hunt on Zoom with best-selling Intimacy & Diabetes co-author, Janis Roszler LMFT, RD, LD/N, CDE, FAND.
Relationships play an important role in our everyday lives. But when diabetes enters the picture, it can complicate even our casual relationships. Janis will answer your questions about how diabetes affects the 8 types of Intimacy: Aesthetic, Spiritual, Intellectual, Social, Emotional, Affection, Physical, and Sexual.
Janis Roszler LMFT, RD, LD/N, CDCES, FAND shares her amazing Almond, Wild Blueberry and Flax Smoothie recipe from her best-selling book, Intimacy & Diabetes during this outreach event.
Janis Roszler is the 2008-2009 Diabetes Educator of the Year (AADE). She is a licensed marriage and family therapist, board certified sex therapist, registered dietitian, and award-winning medical media producer. Her books include Intimacy & Diabetes (ADA, 2020); Approaches to Behavior (ADA,2015); Diabetes On Your OWN Terms (Marlowe & Company, 2007); Sex and Diabetes (ADA, 2007); The Secrets Of Living And Loving WITH Diabetes (Surrey Books, 2004).
Everyone might think that all smoothies are ‘healthy’ but that’s just a bit of wishful drinking. In reality, many of the most readily available smoothies in America also contain the most calories, added sugars and carbohydrates.
We encourage people with diabetes to be mindful of carbohydrate intake in their smoothie, as this is what will directly affect blood sugars, rather than rely on a bunch of fancy terms like ‘superfood’ , ‘green’, and ‘detox’ to quill any suspicions before taking a sip.
Thankfully, our friend, Jill Weisenberger MS, RDN, CDE, CHWC, FAND agreed to share a few quick facts on smoothies for our Divabetic blog readers prior to our zoom outreach event.
Q: Will fruit smoothies spike blood sugars?
Jill Weisenberger (JW): Anything with carbohydrates has the potential to spike blood sugar levels for people with diabetes, Certainly fruit, especially blenderized fruit, can do that. So the key is what else is in your smoothie.
Q: Jill, are smoothies in general as healthy as most people seem to believe?
JW: Smoothies can be an excellent way to get health-boosting, disease-fighting nutrients from fruits and vegetables. However, the wrong kind of smoothie can be a bad choice for people with diabetes, especially when eating out. There’s an infinite number of smoothies you can make, so each person is bound to find several healthy combinations they like.
Are you wondering if smoothies will spike your blood sugars?
The American Diabetes Association recommends checking your blood sugars one to two hours after you start eating and/or drinking to capture the peak level of your blood glucose.
Keep in mind that blood glucose results often trigger emotions. Blood glucose numbers can make you feel angry, frustrated, and/or blue. Knowledge is power: tracking your blood glucose levels is wonderful tool to see how your diabetes care plan is working, and whether you need to adjust your plan with the help of your healthcare professional.
One lucky Divabetic Zoom Party participant will receive their pick of one of Jill Weisenberger’s sensational books (see below) in the random drawing held at the end of our outreach event:
Prediabetes: A Complete Guide leads you through dozens of concrete steps to lower your risk of developing type 2 diabetes and other chronic health problems.
Jill Weisenberger’s candid and energetic approach and her sound nutrition and fitness advice has earned her a place as one of 10 Dietitians You Need to Follow on Social Media in US News & World Report. Jill offers healthy and delicious recipe ideas and nutrition strategies that are based in sound nutrition science. Whether you’re looking for disease prevention or management, nutritious meals that people actually want to eat, or truths (and myths!) about the latest food trends, get reasonable and realistic tips from expert Jill Weisenberger.
Enjoy this Cucumber Herb Soup Recipe from our friends at Pre Diabetes and Me
Cucumber Herb Soup
Prediabetes is when your blood sugar levels are higher than they should be but not high enough for your doctor to diagnose diabetes. They might call it impaired fasting glucose or impaired glucose tolerance.
Approximately 88 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 80% don’t know they have it. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke.
Jill Weisenberger MS, RDN, CDCES, CHWC, FAND
Pre Diabetes and Me is a CDC-recognized Diabetes Prevention Program provider. Their coaches are professional health educators who believe that, in most cases, prediabetes is reversible.
The Diabetes Prevention Program (DPP) is an evidence-based curriculum designed by the CDC. It’s a powerhouse tool presented to you by our trained lifestyle coaches. The guidance and resources you will receive can help you make lifelong changes and reduce your risk of type 2 diabetes. Class cost is $175 for the year-long program.
We’re talking about ‘Secrets to Longevity & Diabetes’ with musical inspiration from Dionne Warwick on Divabetic’s Diabetes Late Nite podcast.
Living longer and increasing your life expectancy with diabetes doesn’t have to be a chore. From flossing your teeth daily to getting a good night’s sleep, there are simple things you can do to help you live long, happy and healthy life.
Throughout the podcast we will be featuring music from Dionne Warwick’s ‘Dionne’ album featuring I’ll Never Love This Way Again and Deja Vu courtesy of SONY Music
A lot of us living with diabetes who are cutting back on high-carb foods like starches, desserts and processed snacks still have a sweet tooth.
Keep in mind, SPLENDA® contains maltodextrin and dextrose, two carbs that supply about 3 calories and 1 gram of carbs in each packet ( 6 ) even though it’s calorie-free. SPLENDA® can be substituted for sugar in a 1:1 ratio for most recipes.Happy baking!
Combine flour, SPLENDA® Granulated and rice flour. Beat butter until smooth and creamy. Gradually add flour mixture, beating until smooth. Press evenly into a greased 8’ square baking pan.
Bake at 325°F (160°C) for about 35 minutes or until lightly browned at the edges and firm to touch. Cool on rack. Cut into small squares. Store in the refrigerator.
“A light, cozy mystery read with a cat-loving and cafe-owning amateur female sleuth, in a small English village setting with quirky characters. Written in British English. No cliffhanger, swearing, gore or graphic scenes! Contains mild peril.“
Plot Summary: When Julia’s gran, Dot, wins an all-inclusive spa trip to Scotland, Julia finds it difficult to refuse the offer of a relaxing week away from her café. Along with her sister, Sue, they pack up her tiny vintage car and drive all the way from Peridale to Seirbigh Castle, ready to be pampered. The last thing Julia expected was to be caught up in another murder investigation, but when the cruel owner of the family-run spa, Henry McLaughlin, is shot dead, she can’t resist ditching the facemasks and massages in favour of cracking the case.
Julia quickly befriends the young cook and talented-baker, Blair, and acquires a job in the kitchen so she can observe the strange family in the wake of the murder. Henry’s wife and children are acting suspicious, and with an incompetent young Detective Inspector on the case, Julia makes it her mission to discover the secrets held within the ancient walls before Seirbigh Castle claims another victim.
Cutting back on carbohydrates can have major benefits for your health according to Healthline.
Many studies have shown that low-carb diets can help you lose weight and help manage your diabetes and/or prediabetes.
Personally, I’ve been trying to eat less carbohydrates while Sheltering In in New York City to manage my weight. Although I’m taking daily walks and doing short at home workouts, I’m not playing tennis and/or going to the gym. The lack of physical activity makes me wonder what’s going to happen when I stop wearing sweatpants and start wearing work pants! But that little voice inside my head still hasn’t be able to stop me from craving something sweet at the end of the day.
These low carb Peanut Butter Swirl Brownies by My Montana Kitchen are just as delicious as they look! The brownie itself is dense and fudgy, while the peanut butter cheesecake layer is creamy and melt-in-your-mouth. And these brownies are so easy to make!
We asked Jill Weisenberger MS, RDN, CDE, FAND whether or not eggs will impact our cholesterol levels on January’s Diabetes Late Nite podcast. (Click here for the full interview). Jill graciously share the information below on this subject for our Divabetic blog readers:
Jill Weisenberger: The egg is one of those nutrient-dense foods that generates a lot of debate about its healthfulness. Because eggs are high in cholesterol, which has historically been linked to heart disease, the public has long been warned about eating too many eggs, especially the cholesterol-rich yolk. People with diabetes may have even greater concerns because their risk of developing heart disease is quite high.
Here are a few things about eggs.
Recently the American Heart Association, the American College of Cardiology and Dietary Guidelines for Americans Committee stated that the evidence is not strong enough to conclude that cholesterol in foods raises blood cholesterol.
Some population studies have found that eating seven or more eggs weekly increases the risk of heart disease among people with diabetes. Not all studies find an association, however. I see a problem with population studies like these. The researchers cannot account for all of the variables in people’s diets. For example, on some plates, eggs keep company with wholesome fruit and whole-grain toast or oats. On other plates, eggs sit atop buttery biscuits and sausage gravy. Does the company eggs keep influence health? I would have to think so.
Researchers in Australia studied what happens when people with type 2 diabetes or prediabetes eat two eggs daily for six days per week compared to those eating very few eggs. After three months, there were no differences in cholesterol levels, blood sugar, blood pressure or waist circumference. The study didn’t end after three months, so I’m looking forward to learning what the researchers find about these diets after a full year.
In a separate study, researchers compared an egg-based breakfast to an oatmeal-based breakfast among people with well-controlled type 2 diabetes. They measured blood sugar, cholesterol, body fat and more. They found no differences except that the egg group had lower markers of inflammation
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.
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.
Are you a ‘Drama Queen’? Every time you find yourself immersed in something that seems overwhelming, do feel like it’s an opportunity to learn how to deal with challenges better? Or do you act like the sky is falling? Guests include: Dr. Wendy Satin Rapaport PhD, Jill Weisenberger MS, RDN, CDE, CHWC, FAND, Lorraine Brooks, American Heart and American Diabetes Association’s Know Diabetes By Heart Ambassador Rob Taub, Yoga for Diabetes Author and Director Rachel Zinman and Patricia Addie-Gentle RN,CDE.
Sleeping seven to eight hours a night, having no insomnia, not snoring and not being sleepy during the day were tied to better cardiovascular health reports the New York Times.
New research found that among people genetically at high risk for cardiovascular disease, good sleep habits were protective, putting them at lower risk than poor sleepers with similarly high genetic risk.
We’re talking about our FAVORITE THINGS in diabetes wellness with musical inspiration from Gospel superstar, Yolanda Adams on Divabetic’s Diabetes Late Nite podcast.
This Grammy-winning Gospel/Adult Contemporary artist has one of the most persuasive and popular voices in music and works closely with the U.S. Department of Health and Human Resources to ensure that kids in low- income areas receive immunizations. Along with that nationwide program, she lends her energy and commitment to Houston charities such as juvenile diabetes and The Escape Center. ”I’m very involved with kids because after being a teacher for seven years, I just can’t stop loving the kids. I am a teacher forever.”
When Yolanda Adams was asked what she loves about her music and ministry she said, “the music brings joy. I truly believe that my songs bring the answers and the solutions, as opposed to just talking about the problems. My music at its core is joyful.”
Does Yolanda like Christmas music?
“I like to listen to Christmas music year-round. It puts a smile on your face, and then it gets you in a spirit heart-wise to give and be gracious,” she admitted.
December’s podcast guests include Dr. Bart Roep of City of Hope, Janis Roszler, LMFT, RD, LD/N, CDE, Hint Water’s Anthony Fiorello, FAND ‘Know Diabetes By Heart’ Ambassador Christina Herrera, Elizabeth Gallagher, and Patricia Addie-Gentle RN, CDE.
Throughout the podcast we will be featuring music from Yolanda Adams’ album,“What A Wonderful Time” courtesy of SONY Music.
November’s Diabetes Late Nitepodcast guest, Vanessa Hunter lost over 200 pounds and has successfully maintained her incredible weight loss for over 10 years. The self-proclaimed ‘VIP of Diabetes’ shares her journey and advice for others interested in transforming their diabetes health exclusively with Divabetic:
Q: Describe your lifestyle before you began your weight loss journey? (Habits, work schedule, other priorities in your life, activity level, meals, etc.)
Vanessa’s reply: Prior to losing weight I worked as a sales manager job for Verizon. I was an over achiever and commuted to a job with days that lasted 10-12 hours. I ate fast food and I didn’t have an exercise routine.
Q: Have you tried to lose weight in the past? Please describe what stopped you.
Vanessa’s reply: I had a serious food addiction and it prevented me from ever trying to lose weight. Combined with no desire to exercise, I had little to no hope of ever losing a pound.
Vanessa Hunter
Q: What triggered this weigh loss? Did any celebrities inspire you?Vanessa’s reply: Waking up sick triggered my health transformation. It was apparent to many people that I represented an extreme health risk; I had all the signs of poor health. Oprah, Jennifer Hudson, Monique and Beyonce inspired me. Halli Berry who is living with diabetes inspired me too.
Q: What were your initial thoughts when were you first diagnosed with type 2 diabetes?
Vanessa’s reply: I had a 24-hour warning before I went to the ER for the big diagnosis in March 2010. When I woke up several days after admission, I was so grateful to be alive that my initial thoughts were – I’M NOT GOING TO LET FOOD KILL ME, I PROMISE.
Q: How did or does your type 2 diabetes factor into your decision to lose weight?
Vanessa’s reply: It played a major role in my desire to lose weight – I was under the impression that I could reverse my diabetes, so I went to the extreme to follow the rules, keep to the routine and find new activities to move my body. I lost 100 lbs. right before my co-workers’ eyes.
Q: Describe some obstacles in your weight loss journey and tell us how you managed to overcome them.
Vanessa’s reply: Obstacle #1 – Learning how to eat: the routine, the meal prep, the carb counting and more. I overcame this by doing research and reading everything I could find that related to my self-care journey.Obstacle #2 – Dealing with complications from diabetes. In my case it was gastro issues.I have yet to overcome the fact that my diet is limited, and fruits/veggies create sensitivity that leads to DKA (diabetic ketoacidosis).
Q: Share some tips that have worked for you to lose weight and 1-3 tips to maintain your weight loss ·
Vanessa’s reply: Drink lots of water, Walk after each meal, Meal Prep – better to be ready than to get ready!
Q: What advice would you give to someone who living with type 2 diabetes seeking to lose weight?
Vanessa’s reply: My advice is to know the carb limit of your diet, keep to a routine and seek help when you hit the wall.
Try Your Luck at Counting Carbs with Divabetic’s Carb Kitty Game
Q: The holiday season is just around the corner. What tools do you use to navigate the holidays and stay on track with your health?
Vanessa’s reply: ‘Tis the season to be jolly. That means we get to be the life of the party, not eat the life out of the party! Stay on track, enjoy the company, make memories, and avoid the illness.
Q: Tell us about the organization(s) you are involved in the diabetes community. What’s your goal? How did your October program go? What’s ahead?
Vanessa’s reply: My group, VIP of Diabetes has collaborations with Retina Risk – an app designed to protect our vision. We also collaborate with GlucoseZone for exercises specifically for people living with diabetes. I am a guest panelist monthly, and the next seminar is 11/23, 10-12noon at Mt. Airy United Fellowship, 701 W Johnson St @ Walnut Lane Circle. I actively volunteer for both The American Heart and American Diabetes Associations in Philadelphia. My website is www.vipofdiabetes.org and please follow me on Instagram @ness4wellness, all questions, invites, comments can be sent to vipofdiabetes@gmail.com
Q: Where do you turn to for online support?
Vanessa’s reply: Divabetic on Facebook of course. Online support provides daily inspiration, direction, answers questions, and lots more. Story: A client recently asked advice on meal plans and daily routines, due to an A1C over 11. Before our journey could begin, we needed to address the underlying reason for the spiral. Once identified the diet has been modified, and with a new outlook on exercise and compliance routines we are off to the makings of a successful wellness journey.
We’re sharing amazing Weight Loss Journeys & Helpful Ways to overcome fears related to Hypoglycemia with guests: Vanessa Hunter, Dr. Wendy Rapaport PsyD, Dr. Stewart Harris, Patricia Addie-Gentle RN, CDE, and Autumn Reed on Novembers’ Diabetes Late Nite inspired by Jennifer Hudson
Enoy this popular, low carb Thai Chicken Lettuce Wraps recipe from Collar Greens Health & Wellness Day presented at Central Farm Markets in Fairfax, VA. This recipe is adapted from the American Diabetes Association’s Diabetes Forecast Magazine.
A low-carb diet can help people with diabetes better manage their blood sugar levels. Carbohydrates or carbs raise blood sugar levels more than other foods.
Thai Chicken Lettuce Wraps
Ingredients
6 large lettuce leaves, Boston or Bibb lettuce works well
4 oz. skinless chicken breast, grilled or poached, and finely chopped
2 tbsp Asian peanut sauce (recipe below)
1 carrot, julienned or grated
1 red pepper, diced
2 scallions, thinly sliced
Directions
Toss the chicken with the peanut sauce
Laying a piece of the lettuce on a plate. Top the lettuces with the chicken, peanut sauce, carrots, peppers, and scallions. Roll up the lettuce leaf and enjoy.
Makes: 6 servings
Serving Size: 1 wrap
Asian Peanut Sauce Recipe
Ingredients
1 cup creamy peanut butter
1 1/2 cups reduced -sodium, low-fat chicken broth
1/4 cup fresh lime juice
3 tbsp Splenda Brown Sugar blend
2 tbsp light (lower-sodium) soy sauce
2 tbsp peeled and grated fresh ginger
1/2 tsp crushed red chili flakes
Directions
Heat the peanut butter in a small saucepan over medium heat. Add the chicken broth, and mix until combined.
Add in the remaining ingredients, and cook over medium-low heat for 5 minutes, or until thickened. Use as sauce over cooked shrimp, scallops, chicken, turkey, or beef.
Store in a sealed container in the refrigerator for 2-3 days for the freezer for 3 months
*this recipe contains gluten because of the soy sauce
Watch Divabetic’s Thai Chicken Lettuce Cooking Demonstration at Collar Greens Health & Wellness Day onFacebook Live Video
