“Usually, my first thought in the morning is what’s my blood sugar?” says our friend Rachel Zinman, who has been living with type 1 diabetes for thirteen years. After that, the Yoga For Diabetes author tells herself, “I have to get up, get my meter and check my blood sugar levels.”
Before she adopted diabetes psychologist Mark HeymanCDCES’s “diabetes might be challenging, but I’ve got this” motto, Rachel viewed the numbers on her meter as judgments. Now, she sees her morning blood sugar levels more or less as just numbers. As a result, she doesn’t take them so personally.
“Working with my diabetes educator taught me to manage my diabetes in terms of a balance beam rather than a tightrope,” she admits.
Now, Rachel shifts her mindset when she experiences high or low blood sugars. “I don’t think I will fall off a tightrope. I’ve learned I’ve got room to change things and open up my range like I’m on a balance beam. That has really changed how I feel. I feel better. I feel like I have a lot more freedom with food and insulin.”
She confesses she’s blown away that she can enjoy her favorite breakfast food, avocado toast with normal blood sugars!
Rachel shares a guided meditation on January’s Divabetic podcast scheduled for Tuesday, January 11, 2022, with music by Teddy Pendergrass, as part of our New Year’s tradition to help center listeners’ minds, bodies, and souls.
Click HEREto read the three things that help Rachel Zinman start her day with a positive mind frame.
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?
Join the happy healthcare host, Mr. Divabetic for this free, fun Virtual Salad Making Party with special guest, Jill Weisenberger MS, RDN, CDCES, CHWWC, FAND on Wednesday, August 18, 2021, 7 – 8 PM, EST on Zoom.
Eating a salad sounds healthy, doesn’t it? But a leafy green salad can go bad when you pile on the high calorie and high carb toppings, dressings, and other deep-fried offerings.
How do you make a great-tasting salad without sacrificing your diabetes wellness?
Special Guest, nutritionist Jill Weisenberger shares her favorite nutrient-dense salad and tasty dressing recipes that you can make at home and answers your nutrition questions.
Divabetic is committed to making sure that every ‘wellness with a wow’ program event that you register for is going to be great!
Just because something is called a salad on the menu does NOT make it the best choice.
Here are a few tips for making sure your stay on track with your health goals when you eat salad:
Reach for darker greens, such as spinach, leaf lettuce, arugula, kale, and watercress, instead of iceberg lettuce.
Croutons don’t add much nutritional value, but they can add a lot of calories. So if you like a few crunchy toppings, add a tablespoon or two of chopped walnuts or flax seeds.
Nationally recognized Dietitian, Certified Diabetes Educator and Author Jill Weisenberger MS, RDN, CDCES, CHWC, FAND is the author of four books. Diabetes Weight Loss Week by Weekis a bestseller and can help you manage your weight and blood sugar at the same time. The Overworked Person’s Guide to Better Nutrition offers solutions to your everyday food and nutrition problems – no matter how busy you are. 21 Things You Need to Know about Diabetes and Your Heart gives you specific actions to take to improve your health right away. And Jill’s newest book 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.
Learn to finally Stick With It and keep your motivation and willpower up for healthy lifestyle habits. Jill Weisenberger’s Stick With It is a self-paced video course that guides you step-by-step to the healthy habits you want. You’ll learn why your motivation and willpower move up and down like a roller coaster and what you can do to keep them up higher and longer.
We’re talking about ways to proceed with ‘CAUTION’ when coping with Diabetes and Cardiovascular Disease (CVD) with musical inspiration from Mariah Carey on Divabetic’s popular Diabetes Late Nite podcast.
Do you know living with type 2 diabetes puts you at greater risk for heart disease and stroke? Unfortunately most people don’t. We want to help you get CLUED INN and make a healthy comeback worthy of Mariah Carey.
Music critics agree that Mariah’s latest collection of songs not only maintains her status as one the best singer/songwriters in the game, but also eloquently displays her truth. She opens up about love, loneliness, and self-worth in a cautionary album that reminds us that she is still a force to be reckoned with after nearly three decades in the industry.
Guests include Poet Lorraine Brooks, 2015 AADE Diabetes Educator of the Year Susan Weiner, MS RDN CDE FAADE, Mama Rose Marie, Yoga For Diabetes Director & Author Rachel Zinman, WeAreEatNeat.com‘s Lloyd Owens, Type 2 Diabetes What To Know Community Moderator Nick Zevgolis, and the Charlie’s Angels of Outreach.
Throughout the podcast we will be playing music from Mariah Carey’s “CAUTION” courtesy of SONY Music.
Diabetes Late Nite is a fast-paced, full-filled show of diabetes education and wellness advice with a twist that Diabetes Forecast Magazine describes as “not your typical fare”.
Catherine Lawrence celebrates 50 years of living with type 1 on Divabetic’s 9th Year Anniversary podcastwith music from P!nk.
Below, Catherine shares her successes as well as a few stumbles from living life with type 1 diabetes to the fullest! Tune in to hear her full interview .
Catherine Lawrence’s 5 Decades of Diabetes
1st Decade – Age 9-19
I was 9 years old when I was diagnosed [with type 1 diabetes] and it was very traumatic, not just for me but for my mother as well. I remembered that it took two aides at the hospital to hold me down for my very first blood test. You can just imagine a 9-year-old seeing a huge needle coming at her.
I remember asking the nurse why I had to get up so early in the morning and go down the hall to do my urine test when the young boy, around my age, across the hall just had to put his urine in a container and the test was done for him. The nurse explained that he had had diabetes longer than I had and already knew how. BUMMER! I ended up spending 1 month in the hospital learning everything.
Speaking of testing, way back then, 1969, we were using test tubes, drops of urine and water and then put a Clinitest tablet into the tube to get a certain color. Blue (negative for sugar) was the best and brown (very positive for sugar) was the worst. And, that is how I had to do ALL my urine tests for the next well over 10 years or so. This was not something I could carry in my purse. But, being so young, thankfully I was not going out many places except for school and to play. These urine tests always put quite a bit of stress on me as I tended to get the “brown” color a lot. Blue would please me to no end! My endocrinologist called me “brittle.”
In the early years, it was so hard NOT to want to eat the things I liked so much, such as candy, cookies and esp. birthday cake. I wanted to be just like all the other kids and eat the same things they did. There were no sugar free items available on the grocery shelves that I could eat. Fresca, Tab and then sugar free Shasta was available to drink which made me very happy! It was also hard for my mother because I had a twin sister and brother who were not diabetic, and she had to try to keep their sweets from me.
Sometimes I filled my syringe in the morning with insulin then went to my room and just squeezed it all out onto the rug because I had a very hard time with giving myself injections. The doctor did not want my mother to do it for me cause I needed to learn to take care of myself. Most times I would sit for what seemed like an eternity, and just stare at the pinched skin of my thigh in my left hand and the syringe in my right and wait for the courage to plunge it into myself. I struggled quite a bit with all of it in that 1st decade and I was in a state of denial for quite some time.
There was so much to learn, and it was all so overwhelming at such a young age, but I am grateful I had such an awesome endocrinologist, and even though my family was learning along the way with me, they were supportive and helpful. I guess we all learned together that 1st decade.
2nd Decade – Age 19-29
Getting older led to working and getting out more socially, such as dating, going to a movie or out dancing, etc. and this created a new set of problems. I believe by then they had test strips that you could carry in your purse and urinate on in the bathroom and compare it to a color chart on the bottle. That was a big improvement as it provided the freedom to go out, be with my friends and do more things, but it still didn’t provide a precise picture of my blood sugar levels. It was hard being in my 20’s, working, partying and constantly wondering what my blood sugars were. I was still learning how to “listen” to my body and differentiate between the low and high blood sugars and dealing with the frequency of the swings between the two. Many times when my body was trying to e me something was wrong, I would either ignore my symptoms and avoid doing a blood test or I didn’t trust the symptoms and would tell myself I was just sleepy or that the anger I felt was due to some external pressure. It took a noticeable change in my behavior or and obvious physical change to take place to provide a clue to those around me that I needed help. Not knowing exactly ALL the time what my blood sugar was and feeling either sleepy or angry was extremely frustrating. Then the very first blood glucose meter was on the market I was thrilled! It was quite large, about as big as a small purse and I had to carry it over my shoulder! However, I was so grateful for this as it provided a clear picture of what was going on with my blood sugars and was making my life less stressful. I still had the swings in my blood sugar levels but at least now I knew exactly where the levels were and could attend to them immediately and properly.
I learned the hard way about one of the many complications of diabetes when I was studying to be a surgical tech in my early 20’s. I was having a good deal of trouble reading the board and taking notes. I went to an ophthalmologist, thinking I would just need a prescription for glasses, but he instead diagnosed me with diabetic retinopathy. He told me I would need laser therapy in order to try to save my vision. I was so frightened about the actual laser treatment and whether this would save my sight or not. I had to drop out of school due to treatment and recovery time. The laser treatment consisted of 4500 laser burns in one eye and 1500 in the other one. I was so blessed to have an excellent doctor who saved my vision! I have not had one bleeding vessel in either eye since then.
I met a young man in my mid 20’s whom I taught about the disease, its complications and daily proper care. He learned quickly how to give me a test, what physical signs to look for and their meanings and even how to give an injection. He helped me a great deal. At age 28 we married and have been now for 30 years.
3rd Decade – Age 29-39
Life was getting better with my diabetes. I was more in tune with what was going on with my body and blood testing had gotten SO MUCH better. I was able to know, in real time, what my blood sugars were and that was an immense step forward for me, and ALL diabetics. I was learning more and more about the complications and the various ways I could prevent some of them.
When I was 39, I discovered the insulin pump. It WAS A LIFE SAVER. I still wear it today. No more injections, except to change my site, and having ready access to giving myself insulin when my blood sugar is high and to be able to cover the carbohydrates that I eat at meals, WITHOUT HAVING TO INJECT insulin is amazing. Just the fact that I did NOT need to carry insulin and syringes around with me was such a relief. Just because someone has an insulin pump DOES NOT mean your diabetes is out of control, it is just the opposite – helping to keep it more under control.
TESTING, TESTING, TESTING of one’s blood sugar is of upmost importance to any diabetic, but especially to one that wears an insulin pump. And I did at least 8-10 blood sticks a day to keep track. Someone on an insulin pump needs to be able to do at least 8 tests a day to keep track of the fast-acting insulin that is being given to the body throughout a 24-hour period. I was, and am, very fortunate to have an excellent Certified Diabetes Educator to help me.
4th Decade – Age 39-49
Some years later more complications began to surface. I began to have stomach issues which led to ER visits. Gastroparesis was thought to be the culprit, but luckily for me testing confirmed it was not. Through trial and error my Gastroenterologist finally found a medicine that has seemed to help with symptoms. I had cataracts in both eyes removed which was caused by the diabetes. I have stage 1 kidney disease but am doing very well with that. It has stayed at that stage for quite some time now due to not only a medicine but by also drinking a ton of water every day. My heart is okay for now, but, as the doctor says, “I have some rust in my pipes” and that is also due to the diabetes.
5th Decade – Age 49-59
Well, after still dealing with the swings of blood sugar levels, I finally decided it was time to try a CGM, continuous glucose monitor. I have recently begun to use this tool and it has proven to be extremely useful for me, especially at night. It has an alarm which will sound when it reaches the parameters I have set for high and low blood sugar numbers. This provides a much tighter control throughout the day and MOST IMPORTANTLY the alarm wakes me at night so I don’t have the fear of dangerous levels that may go unchecked. It is not “real” time, but it comes very close to the actual number and it also shows me whether my level is stable or headed up or down. Now, this was initially stressful for me as I was seeing what my numbers are constantly throughout the day. I would get so upset to see it going either high or low. It was hard in the beginning to see all those numbers and that just added stress which just sent my levels even higher! Argh! It has been a learning curve and my endocrinologist told me I have always HAD these number, I just never saw them. My CDE said that your blood sugar can change as fast as your blood pressure. Always learning something new about diabetes!
Living for 50 years with diabetes is just amazing to me, considering I was not always the best diabetic I could have been. I fought it constantly, and still do to certain degree. Diabetes can be CONTROLLED, but you must learn all you can about proper diet, consisting especially of portion controls of your food, exercise and stay aware of what is going on with your body. That is why I always tell other diabetics about the importance of testing blood sugars. Doctors also need to be able to let their patients do more than 4 blood tests a day! That simply is not enough. I am a volunteer at my local hospital, in the Diabetes Management Center, and we see a lot of Type II diabetics. I have to say that I’m grateful I am a Type I diabetic, as I grew up with it and became used to the diabetic way of life. I believe it is much more difficult to be diagnosed later in life and then be forced to abruptly make all the necessary changes to diet, lifestyle, etc. I see all the time how hard it is for some Type II’s to handle. Continued research is so important for advances in care and control and, at the very least, I hope research continues with implantable insulin pumps as I know technology can and should do this! Check out the non-profit called the Implantable Insulin Pump Foundation. The diabetic community needs to push for this research!
Nevertheless, living with diabetes has been, and continues to be and “adventure”. I continue to read all I can to keep up to date with all the latest information, ideas, advances, etc. and my endocrinologist and the Center where I volunteer are excellent sources of help and formation. Every diabetic needs to be their own advocate at every doctor’s visit and ask as many questions as possible. There are NO stupid questions. AND, ABOVE ALL, DO YOUR BLOOD TESTS!!!! They can save your life. The future ahead looks very promising for a diabetic, and so long as a diabetic follows ALLL his or her doctor’s orders, and stays as active as possible, it CAN work. There will always be complications, but so many of them can be prevented with good care of your disease. There is so much promise out there and I’m looking forward to living to see all the changes!
GLAM MORE FEAR LESS! Share your experiences of living with diabetes and mark a milestone with us on Diabetes Late Nite. To be a guest on Divabetic’s podcast e-mail Mr. Divabetic at: mrdivabetic@gmail.com
Listen to Divabetic’s 9th Year Anniversary podcastwith musical inspiration from P!nk. Guests include Beyond Type 2’s T’ara Smith, Catherine Lawrence , Dr. Sara (Mandy) Reece PHARMD, CDE, BC-ADM, BCACP, FAADE, Poet Lorraine Brooks, Glamazon Beauty owner Kim Baker, and the Charlie’s Angels of Outreach. Hosted by the happiest health care “MC,” Max “Mr. Divabetic” Szadek.
Divabetic’s Clued Inn Escape Rooms is an innovative, fun approach, to reach people at risk for type 2 diabetes and heart disease before they experience health-related complications.
Easy Booking
Quick and easy Individual and Group online reservations start at CluedInn.org with the Diabetes Risk Test or the Heart IQ Quiz.
Escape Rooms
Three interactive themed escape room challenges are filled with brainteasers to sharpen problem-solving skills with the power of communication and teamwork.
“I think it was really great that you organized an escape room with the goal of reaching more folks about diabetes.”
Table Talks
Certified Diabetes Educators (Beverly S. Adler PhD, CDE, Susan Weiner MS RDN CDE CDN FAADE and Rachel Stahl, MS, RD, CDN, CDE) host discussions for people at risk for and living with diabetes and others to gather and learn together about diabetes and heart health.
“Even if you have diabetes you can lead a fun and productive life”
Clued Inn Tote Bags
Take-home resources include Know Diabetes By Heart information materials, Divabetic diabetes information and Metakura local health program calendars.
“I walked away with a lot of information I had not previously known about diabetes.”
Prize Wheel
An amazing assortment of prize giveaways are courtesy of Sweet Defeat, Glucose SOS, Hint Water, plus ‘My Sweet Life’ books by Beverly S. Adler PhD, CDE.
Volunteers
Orientation features diabetes/heart health primer, patient testimonials and overview of program goals to empower and educate.
“We had a great time and the event was wonderful! Looking forward to future events!”
Divabetic’s Clued Inn Escape Rooms was presented on Diabetes Alert Day, March 26, 2019 sponsored by Boehringer Ingelheim in New York City, NY.
Divabetic® is a national nonprofit diabetes outreach organization committed to changing attitudes in people at risk, affected by and living with diabetes. We strive to encourage prevention, early action and above all, education.
Divabetic® was inspired by the late R & B legend, Luther Vandross, and created and founded by his long-time assistant, Max Szadek. Divabetic®, a combination of the word ‘diabetic’ with the letter ‘V’ inserted for Vandross, evokes feelings of power and the positive attitude associated with the great DIVAS Luther loved like Patti LaBelle.
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 Naturalsis 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.
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!
Instead of a frozen strawberry daiquiri, drink water!
Most of us would sooner roll our eyes than adhere to this helpful, overzealous healthy eating advice. But does that mean we’re not taking our diabetes seriously? Or are we a bad person?
Although water is the obvious healthier option, the two choices aren’t even comparable which doesn’t seem to bother our well-intentioned friends, co-workers and family members aka ‘The Food Police’. They like to share stringent suggestions while strictly adhering to a ‘do as I say, not as I do’ code of conduct at family gatherings or celebrations. But our their good intentions helpful or hurtful?
The ‘Food Police’ is the topic of July’s Diabetes Late Nite podcast entitled ‘I Know What You Ate Last Summer’ on Tuesday, July 12, 2018, 6 PM, EST. Those well meaning friends, family members and co-workers in your life who like to imply you’re good or bad for choosing a certain food. Their ‘helpfulness’ can lead to guilt and shame over food choices and make you loathe your diabetes self-care. Guests include Poet Lorraine Brooks, Patricia Addie-Gentle RN, CDE, Jill Weisenberger MS, RDN, CDE, CHWC, FAND, Chris Pickering co-founder of ‘The Betes Bros’ Foundation, and Mama Rose Marie.
Confused about Food?
If you are, you’re not alone. When you go online to seek advice you’ll find a dozen different ideas on the right way to eat to manage your blood sugars and they all contradict each other. It is very confusing, but it will all fall into place eventually, especially if you connect with a Registered Dietitian(RD) who’s a Certified Diabetes Educator (CDE). You can find such a person at EatRight.org.
A Registered Dietitian (RD) can help you to create a personalized nutrition care plan to help manage your blood sugar levels throughout the day, prevent further health complications, and feel your best,
Have you got a blood glucose meter? If not, we recommend that you get one. You can use it to test out your meals by check before you eat then again 2 hours after your first bite. The difference in the readings will show you how that meal affected your blood sugar levels. You may have some shocks, and you may have some nice surprises, but it is the only way to learn. Our bodies are all different. We are all on different (or no) medications, at different stages of the disease, so what is right for one may not be right for another.
What’s a healthy alternative to a Frozen Strawberry Daiquiri?
1. Make your own Frozen Strawberry Daiquiri at home. Most home-cooked meals have less calories, sugar, and fat than meals out and the same holds true for stay at home cocktails. The main ingredients are frozen strawberries, lime juice, lemon juice and a bit of sugar or honey. And, if you opt for alcohol you can decide how much rum to use. Don’t forget that a frozen strawberry daiquiri, made from strawberry schnapps, rum, lime juice, sugar and strawberries, contains about 220 calories and 34 grams of carbohydrates. If you’re trying to lose weight than drinking a few of these isn’t the best option.
2. Opt for a nonalcoholic version. You won’t save many calories but you will cut down on the added sugars from the liqueurs.
3. Alternate between a frozen strawberry daiquiri and a glass of water. As an added bonus, drinking plenty of water at the bar will likely reduce the chance of waking up with a hangover.
Keep in mind, while moderate amounts of alcohol may cause blood sugar to rise, excess alcohol can actually decrease your blood sugar level — sometimes causing it to drop into dangerous levels, especially for people with type 1 diabetes. Alcohol can interfere with the positive effects of oral diabetes medicines or insulin.
What’s moderate alcohol consumption?
Moderate alcohol consumption is considered 2 drinks/day for men; 1 for women. One drink contains 14 grams of alcohol meaning: one 12 oz beer (5% alcohol), one 5 oz glass of wine (12%) or one 1.5 oz of hard liquor (40% or 80 proof). It does appear that alcohol itself, and not the source, is responsible for the benefits.
A ham and cheese sandwich every day. Fried chicken and pork rinds. White rice, white bread, and few leafy greens. Soft drinks with every meal. When interviewers asked a nationwide sample of Cubans what they ate on a typical day, and what they would put on a daily menu if they could choose whatever they wanted, these were among the top responses. Results of that landmark study revealed that a majority of Cubans eat too much sugar, not enough fruits and vegetables, and have an unhealthy predilection for fried food, red meat and saturated fats.
I reached out to Constance Brown-Riggs, MSEd, RD, CDE, CDN, who is the co-author of‘Diabetes Guide of Enjoying Foods of the World’for her advice on how to enjoy Cuban foods without compromising your diabetes wellness. Below is our exclusive interivew for Divabetic:
Q: What do you eat if you love fried foods and you have diabetes?
Constance Brown-Riggs (CBR): Years ago, conversations about food and diabetes were based on what you couldn’t eat.But having diabetes doesn’t mean the end of good eating. The principles of a healthy diet are the same for the person with diabetes as they are for everyone else. Fried foods prepared with minimal amounts of heart-healthy oils can be included in your meal plan. However, fried foods are higher in calories than baked foods. Therefore, it’s a good idea to eat fried foods in moderation. Click here for a step-by-step guide to healthy frying—your taste buds will be glad you did!
Q: What are the healthiest options to choose when eating Cuban foods?
CBR: Cuban cuisine contains many healthy ingredients including fresh seafood, legumes, fruits, and vegetables.Two popular dishes are ropa vieja and sancocho.
Ropa vieja is shredded beef made in a slow cooker with tomato paste, tomato sauce, onions, green bell peppers, garlic, olive oil, and spices. It’s often served over rice or on tortillas.
Sancocho is a hearty Cuban stew made with native root vegetables—squash, yucca, yams, or potatoes with pork or beef. Beans, lentils or pigeon peas are also added.
Q: What advice can you give to someone trying to cut back on salt without comprising flavor?
CBR: Get familiar with your spice rack! Spices are low in sodium and add wonderful flavor to food. The good news is you don’t have to cut sodium out of your diet all at once. If you cut back on sodium little by little, your taste for salt will change with time. While you’re cutting back, it’s a good idea to avoid adding salt to your food after it’s cooked. Contrary to what you might think you’ll use less salt and improve the flavor of your food by adding just a pinch of salt during the cooking process.
Q: How much visible fat on your beef, pork or lamb should you remove before eating?
CBR: The general recommendation is to remove as much visible fat as possible. To prevent the meat from drying out and becoming inedible, I suggest trimming some of the fat before cooking. Then trim the remaining fat before eating the meat.
Q: What kind of oil do you recommend to use for frying foods?
CBR: For healthy frying as mentioned above, it’s important to use heart healthy oils with a high smoke point, such as almond, avocado, hazelnut, or sunflower. Remember even healthy fried foods should be reserved for special occasions.
Q: How important is other people’s support when trying to change eating habits?
CBR: Changing eating behavior is one of the most challenging behaviors to change. Having a support system in place can really help. You may tell people around you that you are going to change your eating habits and lose weight so that they can encourage you—not police you! It’s also a good idea to schedule a consult with a registered dietitian (RD). An RD, especially one who has been trained as a Certified Diabetes Educator (CDE), can help you to understand how food affects your diabetes and how to make dietary modifications that increase your wellness. They can also help you develop strategies for dealing with the food police.
Q: I hate vegetables, what do I do?
CBR: With a little creativity you can begin to eat vegetables every day. Add kale or spinach to your morning smoothie, order veggie pizza for lunch and mix cauliflower with mash potato for dinner. And for dessert have zucchini bread or zucchini brownies. Don’t forget basic tomato sauce counts as one veggie serving! To boost the veggie power of your sauce, add puréed carrots or winter squash, peppers, onions, or greens.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
We’re talking about different ways to ‘SPICE UP’ your diabetes life with musical inspiration from the “Queen of Salsa”, Celia Cruz on March’s Diabetes Late Nitepodcast. Guests include Best-Selling Cookbook Author (Eating Well Through Cancer Cookbook – Spanish Edition), Holly Clegg, Constance Brown-Riggs MSEd, RD, CDE, CDN, and the Charlie’s Angels of Outreach. LISTEN NOW