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

07/11/201807/11/2018

‘Don’t Hate My Plate’ by Poet Lorraine Brooks

are you sure that it’s ok
to eat that Chinese food?
Yes, it is, and I can say
I think you’re being rude.

I do not want to be observed
With everything I eat.
The food that I prepared and served
Is savory, and sweet.

What you don’t see is how I count
My carbs, my fats, my fruit.
To,make sure that the right amount
Is what I did compute.

So please believe that I do know
Exactly what I’m doing
And even if it doesn’t show
I’m sure what I’m pursuing.

If you see some onion rings
Or maybe eggs and bacon
Trust that I’m aware of things
And that I’m not mistaken.

Sometimes I eat pasta too
And pizza topped with cheese.
I do not need advice from you
So do not give it, please.

We people who have diabetes
Eat all kinds of food.
From oatmeal, grits and even Wheaties
And chicken, barbequed.

It’s ok to ask a question
To better comprehend.
But remember it’s just your impression.
And I do not have to defend.

So you eat yours, And I’ll eat mine
And we’ll enjoy our dinners.
Just realize where to draw the line,
And we’ll all come out winners!

LISTEN: Poet Lorraine Brooks reads ‘Don’t Hate My Plate’ on July’s Diabetes Late Nite podcast with music from Patti Austin. We’re celebrating our 8th Year Podcasting Anniversary talking about ‘I Know What You ATE Last Summer’ with Jill Weisenberger MS, RDN, CDE, CHWC, FAND, Chris Pickering co-founder of ‘The Betes Bros, Patricia Addie-Gentle RN, CDE, Poet Lorraine Brooks and Mama Rose Marie.Throughout this podcast we will be featuring songs from ‘The Best Of Patti Austin’ album courtesy of SONY Music.

What words do you bring to the table? Fine Artist Susan McCaslin’s Plate Poetry Project will be on display at Mosaic Central Farm Market on Sunday, September 16, 2018 as part of Divabetic’s Collar Greens Wellness Day & Dog Parade outreach program.

07/09/2018

Summer Healthy Food & Drink Swaps with Jill Weisenberger, MS, RDN, CDE, CHWC, FAND

Since summer cookouts, state fairs, amusement parks and waterside food vendors offer plenty of temptation to throw off your diabetes wellness we reached out to Author Jill Weisenberger, MS, RDN, CDE, CHWC, FAND for advice on the summer foods you should try avoid, and healthier options you can feel free to enjoy.

Jill’s latest book Prediabetes: A Complete Guide provides choices, flexibility, worksheets, recipes, and much more to help you get started to a healthier you. She be talking about her new book and sharing nutrition advice on Divabetic’s 8th Anniversary podcast (‘I Know What You ATE Last Summer’) featuring music by Patti Austin on Tuesday, July 10, 2018, 6 PM, EST,

Below are some of Jill’s healthier alternatives to the Summer’s most popular foods and drinks that we feel will silence even the most annoying members of the ‘Food Police’.

Q: It seems like the deep fryer gets the most use during the Summer judging from the menu at summer festivals, carnivals and amusement parks. What’s your healthy alternative to fried clams?

A: Anything deep fried has to be a ‘now-and-then’ food. And if you’re going to eat a now-and-then food, it’s smart to eat it surrounded with a plate of healthful foods like fruits and vegetables, not more fried food. If I were to make the clam cakes, I’d serve them with fresh fruit, a roasted vegetable and perhaps some boiled red potatoes or zucchini noodles with Parmesan cheese. I suggest this fried clams recipe.

Q: The only thing better than watching the sunset on a beach on a Hot Summer night is to be watching it while sipping a frozen drink. Our favorite is a Strawberry Daiquiri. What do you recommend?

A: Daiquiris tend to be loaded with calories and added sugar. For a light alcoholic drink, mix a favorite wine with seltzer for a wine spritzer. If you really feel that you need something fancier, opt for a light Cape Codder: light cranberry juice and a shot of vodka, topped off with a slice of orang

Be careful with alcohol. Even small amounts loosen inhibitions, which might mean more eating.

Q: How about alternatives to two of the Summer’s most popular beverages: Sweet Tea and Lemonade?

A: I adore flavored waters, especially since they save tons of calories and added sugars. If your water doesn’t taste crisp and refreshing, attaching a filter to your faucet or filling a filter pitcher may be all you need to brighten the taste. But if water is just plain boring, you can flavor it without sugar. Experiment with fruits, vegetables and herbs. Try any of these: Cucumber slices and mint or lavender, Orange slices or orange and lemon slice, and Lemon slices and grated gingerroot. See MORE OPTIONS I also really enjoy making my own seltzer in my sodastream. I can flavor it with a bit of juice or fresh fruit. Another alternative is the great selection of LaCroix waters.

Q: My Dad used to pile my plate with an extra helping of his shell macaroni salad. What foods can you recommend to fill my plate with instead?

A: Add vegetables to bulk up the portion for less calories and less carbohydrates. Plus, they’ll help boost nutrition. But you don’t necessarily have to skip the macaroni or potato salad in order to stick to your meal plan. Simply add in your favorite non-starchy vegetables to dilute the pasta or potato. To dress your salad, use light mayo, mashed avocado or a vinegar based dressing. Here’s my Veggie-Packed Potato Salad (feel free to use it and the photo with attribution): https://jillweisenberger.com/resistant-starch-what-foods-have-it-and-a-recipe/

Q: Our family used to drive to Bill Wahl’s Ice Cream when I was growing up in Rochester, NY for a treat to beat the Summer Heat but now that I’m older I’m looking for a satisfying alternative to ice cream. What do you recommend?

A: I have two yogurt-based recipes on my website that are good substitutes. Both are lower in calories and added sugars than an equivalent amount of ice cream. And they’ve got the bonus of both protein and fruit!

Mixed Berry Frozen Yogurt by Author: Jill Weisenberger MS, RDN, CDE, FAND

“Yogurt is another favorite food. Some studies link yogurt to less risk of developing type 2 diabetes. And that’s something I care a lot about!, ” says Jill Weisenberger.

Ingredients

1 cup frozen mixed berries or berries and pitted cherries (about 4.7 ounces)
1 (5.3-ounce) container of nonfat strawberry Greek or Icelandic yogurt ( I used Siggi’s brand

Instructions

Place both ingredients into a food processor or powerful blender and mix thoroughly.
Transfer the contents into a freezer-safe container, and freeze for at least two hours.
If desired, garnish with fresh mint leaves or chocolate shavings.

Serves: 1 cup.

Nutrition Information: Serving size: ½ cup Calories: 90 Fat: <1g Saturated fat: 0g Trans fat: 0g Carbohydrates: 15gSodium: 25mg Fiber: 2g Protein: 8g Cholesterol: 0mg

Mixed Berry Smoothie by Jill Weisenberger, MS, RDN, CDE, CHWC, FAND

“If you plan your meals with diabetes Exchanges, count this full recipe as 1 Milk and 1 Fruit,” says Jill Weisenberger. She adds, “Researchers in Finland found that berries were associated with less risk of developing type 2 diabetes. Men who consumed the most berries were 35% less likely to develop the disease.”

Ingredients

1 cup plain nonfat strained yogurt (Greek or Icelandic)
1 cup frozen mixed berries or frozen mixed berries with cherries
1 tablespoon sweetener of choice
2 tablespoons nonfat milk or any tart juice (cranberry, pomegranate, cherry)

Instructions

Place all ingredients in a blender or a container for an immersion blender. Process until smooth.

Notes: If you are not using frozen fruit, you will need to add several ice cubes to make the smoothie thick.

Nutrition Information: Serving size: 11/2 cups Calories: 205 Fat: 0g Trans fat: 0g Carbohydrates: 30g Sodium: 100mgFiber: 5g Protein: 22g Cholesterol: 0g

Q: Bill Wahl’s also serves burgers. What’s a satisfying healthier burger alternative?

A: experiment with veggie burgers for a dose of fiber and plant protein over a traditional burger heavy in unhealthful saturated fats. Something my family really enjoys is serving a turkey burger inside the center of a large portabello mushroom.

Prediabetes can be scary, but it’s also an opportunity—an opportunity to “reset,” to improve your health, and to get yourself in better shape than ever. Let ‘Prediabetes: A Complete Guide’ show you how!

Jill Weisenberger’s comprehensive guide, ‘Prediabetes: A Complete Guide’ 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.

TUNE IN: On Tuesday, July 10th, we’re talking about the ‘FOOD POLICE’ on our 8th Year Anniversary podcast featuring music by Patti Austin at 6 PM, EST. How often have you been confronted by family members, co-workers and friends on inappropriate food policing? If you get defensive they quickly turn the tables on you. They insist that you are being too sensitive, or that they are doing it out of love, or that they aren’t ganging up on you—they just all care about you so much. What can you do? We will be discussing this topic with 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.

06/20/2018

Sugar-Free Chocolate Rainbow Cupcakes by the Diabetic Pastry Chef

Let your ‘TRUE COLORS’ shine during Pride Month without compromising your diabetes wellness.

Pride Month is when the world’s LGBT communities come together and celebrate the freedom to be themselves. The original organizers chose this month to pay homage to the Stonewall uprising in June 1969 in New York City, which helped spark the modern gay rights movement.

The happy healthcare host, Mr. Divabetic stops by the New York Pride March to raise awareness for diabetes in a fun, new way.

Stacey Harris aka ‘The Diabetic Pastry Chef’ offers this fabulously colorful and sugar free recipe to help you celebrate PRIDE without compromising your diabetes health!

Stacey loves to bake! While she was attending cooking school she began creating diabetic-friendly recipes for breads, cakes and other desserts by swapping out the sugar, blending the flour, eliminating trans fats and cutting the milk carbohydrates after being diagnosed with type 2 diabetes. Stacey Harris has transformed more than 200 desserts into diabetic-friendly delights. Here’s one of the Diabetic Pastry Chef’s most requested recipes:

Sugar-Free Chocolate Cupcakes by the Diabetic Pastry Chef

1 1/2 cup all-purpose flour

1/2 cup white whole wheat flour

1 tsp salt

1 tsp baking powder

2 tsp baking soda

3/4 cup unsweetened cocoa

2 cups dry sugar substitute (such as Whey Low D Granular or Splenda for Baking)

1 cup vegetable oil

1 cup hot coffee

1 cup dairy or almond milk

2 large eggs

1 tsp pure vanilla extract

In large bowl, sift together the dry ingredients except for the sugar substitute. In bowl of mixer combine oil, coffee milk and sugar substitute and beat at medium speed with electric mixer for two minutes. Add eggs and vanilla and beat for an additional 2 minutes. Add the sifted dry ingredients to the mixing bowl and mix until well combined. Batter will be thin. Pour into paper lined muffin tin. Recipe should make 24 plus cupcakes. Bake in pre-heated oven at 325 degrees until toothpick inserted in middle of a cupcake comes out clean. Remove pan to cooling rack and cool completely. Frost.

Swerve Frosting

2 sticks, unsalted butter, room temperature

16 ounce cream cheese, room temperature

1 1/2 cups Swerve Confectioners

2 tsps pure vanilla extract

2 Tbsp heavy cream or milk

Beat together the butter and cream cheese with electric mixer on medium-high speed until fluffy for 2-3 minutes.

Reduce the speed to low and add the Swerve a cup at a time, then vanilla and cream or milk; continue mixing until smooth.

Beat for an additional 10 minutes until well combined.

The Diabetic Pastry Chef’s cookbooks are filled with information on the definition, treatment, and prevention of diabetes and include complete nutritional information (calories, fat, cholesterol, sugars, and protein) for each recipe. She uses Splendar and presents other sugar-free alternatives for pancakes, muffins, cakes, cookies, and pies. Stacey Harris shares the sweet secrets of her simple-to-use formula that will convert most any recipe into a lower-carb alternative without compromising taste or quality. Now ‘divabetics’ can enjoy Chocolate Truffle Cookies, Blueberry Tartlets, Cream Cheese Cupcakes, Coffee Bread Pudding, and hundreds of others. BUY NOW

“In The Diabetic Pastry Chef, Stacey Harris proves you can prepare and eat wonderful food and still stay well within the guidelines of food for a person with diabetes.”—Alan L. Rubin, M.D., author of Diabetes for Dummies and Diabetes Cookbook for Dummies

Instructions For Rainbow Frosting Swirl Technique for Cupcakes from My Cupcake Addiction

If you do choose to use artificial sweeteners to help with diabetes, weight management and calorie control, do so in moderation and check ingredient lists — your intake of artificial sweeteners may be more substantial than you think.

Don’t miss Divabetic’s 8th Year Anniversary Diabetes Podcast on Tuesday, July 10, 2018, 6 – 7:30 PM, EST. We’re talking about whether or not the ‘Food Police’ are helpful or harmful to our diabetes wellness.

Guests include 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.

Throughout this podcast we will be featuring songs from ‘The Best Of Patti Austin’ album courtesy of SONY Music.

06/17/2018

Totally Unrealistic Healthy Food & Drink Swaps for Summer

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.