Tag: healthy

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Divabetic Coming To Philadelphia In November


Changing our diet or mindset can feel like a daunting task, especially when it seems like others are breezing through the process. For our free upcoming Divabetic outreach on Saturday, November 8, 2025, in Philadelphia, let’s engage in an activity, Plate Poetry, that fosters open discussion and support.

In the comments, think about something you’re considering taking off your plate—maybe a beloved snack, negative thought or an indulgence. For example, imagine what your life and health would be like if you removed ‘SHAME’ from your diagnosis. Being diagnosised iwth diabetes is not your fault and blaming yourself can hinder you from seeking help and improving your well-being.

Share something you’d like to put on your plate, perhaps a healthier alternative, positive mindset or activity that excites you.

For example, a friend of mine, Manny, faced the challenging decision to eliminate gluten from his diet due to celiac disease. While the availability of gluten-free options has grown, it still requires significant adjustment, especially for someone who enjoys Italian cuisine. It’s certainly possible to embrace this change, but it’s important to recognize the difficulties that come with it.

Manny chose to put the word, ‘TRY’ on his plate. His first goal was to switch from eating rye bread to quinoa and oats. Experts agree that it takes three months or more of fully eliminating gluten from your diet for your body and immune system to respond.

I often recall the valuable insight from a Registered Dietitian who emphasized, “I focus on telling people what to put on their plate, not what to take off.” This perspective encourages us to view dietary changes as opportunities rather than restrictions.

Philadelphia’s beloved WDAS Radio personality, Patty Jackson, is a true inspiration! After surviving a stroke, she shared that she wasn’t drinking enough water or listening to her body before it happened.

Fast forward nine years, and Patty is staying hydrated and thriving as she continues to bring joy to her audience behind the microphone and camera. It’s heartwarming to see her enjoying life and spreading positivity!

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What Are You Putting On Your Plate To Replace What You’re Taking Off Of It

Changing our diet or mindset can feel like a daunting task, especially when it seems like others are breezing through the process. For our upcoming fee Divabetic outreach on Saturday, November 8, 2025, in Philadelphia, let’s engage in an activity that fosters open discussion and support.

In the comments, think about something you’re considering taking off your plate—maybe a beloved snack, emotion, habit or an indulgence. Then, share something you’d like to replace it with, perhaps a healthier alternative, attitude, or activity that excites you. This exchange can inspire and motivate us all on our journey toward better health.

For example, a friend of mine faced the challenging decision to eliminate gluten from his diet due to celiac disease. While the availability of gluten-free options has grown, it still requires significant adjustment, especially for someone who enjoys Italian cuisine. It’s certainly possible to embrace this change, but it’s important to recognize the difficulties that come with it.

I often recall the valuable insight from a Registered Dietitian who emphasized, “I focus on telling people what to put on their plate, not what to take off.” This perspective encourages us to view dietary changes as opportunities rather than restrictions.

Are you feeling a bit overwhelmed by managing your diabetes? It’s completely understandable. Instead of focusing on what you can’t eat, why not shift your attention to the delicious options you can include on your plate?

One effective approach is the Plate Method, which can make mealtime both satisfying and manageable! Start by filling half of your plate with colorful non-starchy vegetables like asparagus, cauliflower, cabbage, and Brussels sprouts—these are not only nutritious but also add a lot of flavor.

Next, dedicate a quarter of your plate to lean proteins such as fish, chicken, beef, or soy foods. Lastly, don’t forget the carbs! The remaining quarter should be filled with wholesome carbohydrates like beans, whole grains, or pasta.

Puting The Plate Method into practice sounds simple, but it can be a bit tricky in practice. So, take your time and make gradual changes to your meals. You might find that tweaking your plate is a great way to enjoy your food while taking care of your health!

Let’s support each other by sharing our thoughts and experiences. Your participation can provide the encouragement we all need to make lasting changes together!

Looking forward to hearing from everyone!

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Yo-Yo Dieting


Two weeks ago, if your New Year’s goal was to try to drop a pants size or two again, you might have felt the frustration of yo-yo dieting — that pesky cycle of losing weight only to regain it. It can be disheartening!

If this resonates with you, know that you’re not alone! Studies suggest that about 20–30 percent of adults deal with the ups and downs of weight cycling, with many experiencing over seven fluctuations in their weight.

Research shows that it’s common to regain even more than you initially lost when the weight returns. This adds extra challenges, especially when compared to more sustainable methods of losing weight.

Navigating this rollercoaster of emotions, doubts, and negative talk while hearing endless advice about needing more willpower is mentally exhausting. Our environments are also filled with tempting triggers, like those bright neon signs from fast-food restaurants, especially when coming home after a tough day. It’s no wonder it’s easy to slip back into old habits!

Consider making peace with food instead of going to war with your weight. Try to pay attention to your body’s signals for hunger and fullness. Consider embracing mindful eating, listening to your hunger cues, and not labeling foods as “good” or “bad.” This can help minimize your eating habits’ extreme ups and downs and promote healthier ones in the long run.

Remember, weight isn’t everything! Are you happy with your lab results? Are you surrounded by people who love and support you? Do you compliment yourself? Can you allow yourself to be in a photograph without flinching?

While tracking your progress with the scale can be tempting, many other important ways to gauge your overall health are often overlooked. You’ve got this!

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Buffalo-Style Baked Carrots

Baby carrots are a quick, easy snack, but plain carrots can get boring. Why not turn your next bag of baby carrots into a spicy treat? Try adding hot sauce. Surprisingly, carrots enhance hot sauce’s flavor and texture, making it hotter and more enjoyable. Enjoy this quick, easy recipe.

Buffalo-Style Baked Carrots

Ingredients

1 lb baby carrots

1/2 cup flour

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon paprika

1 tablespoon of olive oil

1 teaspoon of Worcestershire sauce

1/4 teaspoon cayenne pepper

1/2 cup milk

1 cup breadcrumbs

1 tablespoon yeast

1 cup buffalo sauce

1/4 cup chopped parsley

1/2 cup of blue chees crumble

Directions

Preheat oven to 400°. Rinse carrots and dry. Combine flour, garlic powder, salt, paprika, and cayenne pepper. Add milk, olive oil, and Worcestershire sauce and stir until the mixture turns into a thick batter. Using a separate bowl, combine breadcrumbs and yeast. Dip each carrot into the batter, then then into breadcrumbs. Place each coated carrot on a baking sheet and bake for 30 minutes. Remove carrots from the oven, toss with buffalo sauce, and garnish with chopped parsley and blue cheese crumble. Adjust the heat of the sauce to suit your taste. It is delicious!!

Enjoy this animated scene from Divabetic’s 10th Annual Original Mystery podcast, “Murder Plain As Vanilla,” streaming on Spotify, iTunes, YouTube and BlogTalkRadio.

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Chobani Zero Sugar Yogurts

Have you tried Chobani’s Zero Sugar yogurts? If so, please share your comments to add to our upcoming blog post. 

Small changes can help manage diabetes, but where do you start? Many zero-sugar, less-sugar, and reduced-sugar foods have a strange aftertaste or leave you unsatisfied and wanting to eat more. The more these products proliferate in grocery store aisles, the more hopeless our search becomes. We’d love to hear what works or doesn’t for achieving your diabetes health goals. Let’s help each other out with some valuable insights!

Mr. Divabetic talks to nationally-recognized Registered Dietitian and Diabetes Care and Education Specialist Jill Weisenberger MS, RDN, CDCES, CHWC, FAND about The Beginner’s Guide To What To Eat With Type 2 Diabetes digital download.

Podcast guests include Catherine Schuller, Poet Lorraine Brooks, Patricia Addie-Gentle RD, CDCES, MaryAnn Horst Nicolay, MEd, NDTR, and MamaRose Marie. Hosted by Mr. Divabetic.

With a few simple swaps, you can help live your best life while managing your diabetes. Our experts offer straightforward, simple, and fun swap ideas for drinks, medications, self-care, and fashion. Plus, we share style tips and words of inspiration to help you maintain a healthy habit.

Developing these habits isn’t always easy. Adapting to a new routine can be tricky, and it’s often tempting to want to return to old ways if we don’t see immediate results. One of the biggest mistakes people make when forming a new habit is taking on too much too quickly.  Focus on what’s working in your diabetes self-care plan before overhauling diabetes management. Instead of decluttering the entire house, why not focus on one room or closet? Why not focus on the calories you drink rather than everything you eat?  If you want to eat healthier, try replacing one dessert daily with a piece of fruit rather than cutting out sugar completely. If you’re going to get into hiking, start with a walk at lunchtime. Setting small goals you can achieve will help keep you motivated along the way.


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How To Pick Corn

Corn is a starchy vegetable high in fiber, vitamins, and minerals and relatively low in fat and protein. A medium ear of sweet corn or half a cup of kernels contains 77-100 calories and 15 grams of carbohydrates. How do you choose corn?

Experts advise looking at the silks, or “silky hair,” at the top of the cob to determine if it’s fresh: Corn silks should be golden brown and slightly moist, almost tacky. When corn is pollinated, the silks will dry up, turn brownish, and fall off. If the silks are dark, curled up, and falling out, it indicates that pollination has occurred. The kernels may remain unfertilized if the silks are still yellow-green and growing.

Corn begins to turn its sugar into starch as soon as it’s picked, and the process accelerates over time. Less sugar means the corn is less sweet and tender.

Central Farm Markets in Bethesda, MA, is one of the largest farmers markets in the region with over 100 vendors and artisan food producers year-round. The market is open year-round and features table seating, music, local Maryland winery and farm brewery tastings, kids club activities, chef demos, and more.

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Healthy Loops

The American Heart Association reports Charles Duhigg, author of “The Power of Habit,” describes a pattern or “habit loop” involving 3 elements: cue →, routine, → reward. Every behavior is a loop that follows those three elements.

Your brain can be trained to build habits. These three steps can help create habits that stick:

Cue: This is a reminder to act on your habit. It jogs your memory, prompting you to act in the same place, at the same time, every day.

Example: Leave your hand weights in a visible place so you can remind yourself of a habit of maintaining muscle tone in your arms.

Routine: To start with, choose a smaller, achievable version of your habit. Ensure it’s something you like so it’s easily repeatable. For example, start with a walk around the block rather than 20,000 steps daily.

I like creating a new playlist of my favorite disco songs weekly. By adding a new song to the list each week, I lengthen my workout and walk that much longer. For instance, Patti LaBelle’s ‘Think About You’ adds almost four and a half minutes to my workout. It doesn’t seem like drudgery, it feels like fun!

Reward: Positive emotions make habits stick. So have fun while you do your new activity, or associate it with a reward. Reserve time to watch your favorite TV binge-worthy show when you exercise.

ON SALE: Divabetic branded lip balm watermelon flavored (3 for $10.00 plus shipping and handling.)

Please take a minute to support our ‘glam more, fear less’ approach to diabetes outreach. For over 20 years, we have pioneered presenting traditional diabetes education in nonclincal ways. From monthly support meetings to national programs, we have made it our mission to empower women affected by, living with, and at risk of diabetes and their loved ones to achieve optimum health.

For more information, email: mrdivabetic@gmail.com

Do you want another suggestion to add to your playlist? Check out Change’s “Glow Of Love,” featuring vocals by Luther Vandross. This song is guaranteed to put some pep in your step!!

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Ledisi’s “I Blame You” Inspires Diabetes Discussion

Music can inspire conversations about different life topics, even ones that are different from the song lyrics. For example, Ledisi’s hit song, “I Blame You,” is an upbeat track about loving someone so good that you have no choice but to keep loving them. With song lyrics, “I blame you each and every day, It’s your fault that I’m completely blown away, You’ve been building castles in the sky, A place for only you and I, I, I, I”, who wouldn’t want to be told that you make someone you love to feel loved, and feel joy, how beautiful is that? 

Words have power, especially when put to music. You can find yourself singing along to a chorus without even knowing what you’re saying. Repeated listening to a song can trigger random associations that slip into your subconscious and support or hinder your actions. This is why self-reflection is crucial. It allows us to understand how our words and thoughts impact our actions and, ultimately, our diabetes management.

Imagine if we ‘reframed’ Ledisi’s song title, which means changing the perspective or context to refer to the words you might find yourself saying about your diabetes daily. For example, instead of ‘I Blame You ‘, we could think of it as ‘It’s All My Fault’ or ‘I Gave Myself Diabetes ‘. 

Blame and shame are the two biggest culprits that often sabotage your ability to manage your self-care. It’s not hard to imagine that these negative thoughts can slip into their minds without much effort. The light might be green, but we can still see red if we’re in the midst of despair. It’s a struggle to keep the negative self-talk at bay when you find yourself in the valley rather than at the peak of the mountain top.

How can you succeed at making lifestyle changes if your starting point begins with a negative mindset? 

Regret, despair, anger, and frustration are the common emotions people experience when they’re initially diagnosed with diabetes. But here’s the thing: some people can overcome these emotional obstacles and improve their quality of life, while others cannot. 

Many people who make and sustain changes to improve their care cite their children and grandchildren for giving them a reason. Others feel they have no choice but to change and return to the quality of life they once enjoyed. 

What is your experience? We encourage you to share your thoughts and feelings about the impact of negative self-talk on your diabetes management. Your insights could be valuable to others in our community. 

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Mr. Divabetic Raises Awareness At Feria de Salud Festival in The Bronx

The happy healthcare host, Mr Divabetic raises awareness for diabetes in a fun, new way at the American Diabetes Association’s Latino program, Feria de Salud, at St. Mary’s Park in the Bronx, NY.

The annual Feria de Salud Festival offers free health screenings and education to South Bronx residents about diabetes.

Approximately 1,717,067 people in New York, or 10.7% of adults, have been diagnosed with diabetes. An additional 456,000 people in New York have diabetes but don’t know it, significantly increasing their health risk. Sadly, the Bronx is home to five of city’s worst 10 neighborhoods for diabetes-related deaths.

Play along as Mr. Divabetic challenges various American Diabetes Association staff members, Dr. Ileana Vargas – Rodriquez, Mimi Gonzalez BS, RN, with the food game, ‘Serve, Taste or Trash!’

You might be surprised by the results. In the game, players are given three choices of fruits and vegetables. You must decide which one you’d serve, which one you’d taste, and which one you’d trash. Before you decide to “trash” a veggie for good, why not try to eat it raw? Raw veggies can be more delicious than cooked to people who aren’t crazy about vegetables. The flavors of raw veggies can be milder than those of cooked ones. And the texture is crispy rather than mushy.

Are You Living With PreDiabetes? 

Why should I care about prediabetes? The sooner you know you have prediabetes, the sooner you can take action to reverse it and prevent type 2 diabetes. Click HERE to take a quick PreDiabetes Risk Test.

The CDC-led National Diabetes Prevention Program helps people with prediabetes make lasting lifestyle changes to prevent or delay type 2 diabetes. Working with a trained coach teaches you to eat healthy, add physical activity, and manage stress. With other participants, you’ll celebrate successes and work to overcome challenges. If you have prediabetes, now is your time to take action Click HERE for program details.

Mr. Divabetic is a 2011 WEGO Health Activist Award finalist and the happy healthcare host of Diva TalkRadio. Diva TalkRadio is Divabetic’s dynamic free online and mobile podcast channel where tens of thousands of fans, followers, and listeners turn to laugh a little and learn a lot. The channel features a line-up of live and archived programs and specials.

Do you need some inspiration to help you make healthier choices? Tune in to this episode of Divabetic popular podcast focused on Healthy Swaps. With a few simple swaps, you can help live your best life while managing your diabetes. Our experts offer straightforward, simple, and fun swap ideas for drinks, medications, self-care, and fashion. Plus, we share style tips and words of inspiration to help you maintain a healthy habit.

Developing these habits isn’t always easy. Adapting to a new routine can be tricky, and it’s often tempting to want to return to old ways if we don’t see immediate results. One of the biggest mistakes people make when forming a new habit is taking on too much too quickly.  Focus on what’s working in your diabetes self-care plan before overhauling diabetes management. Instead of decluttering the entire house, why not focus on one room or closet? Why not focus on the calories you drink rather than everything you eat?  If you want to eat healthier, try replacing one dessert daily with a piece of fruit rather than cutting out sugar completely. If you’re going to get into hiking, start with a walk at lunchtime. Setting small goals you can achieve will help keep you motivated along the way.

Guests include Catherine Schuller, Poet Lorraine Brooks, Patricia Addie-Gentle RD, CDCES, MaryAnn Horst Nicolay, MEd, NDTR, and Mama Rose Marie. Hosted by Mr. Divabetic.

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Does The 12-3-30 TikTok Challenge Really Work?

The 12-3-30 challenge on TikTok consists of setting a treadmill to a 12% incline and walking at 3 miles per hour for 30 minutes.

Last year, the challenge went viral after many TikTokers lost a sustainable weight. The people who created the challenge believe it can help anyone burn more calories, maintain strength and build muscle while alleviating joint problems.

A new twist to my existing workout sounds like fun! 

Actually, the 12-3-30 workout sounds like fun on paper. As someone who warms up on a treadmill before group exercises (it’s the only way I will do over 100 situps), I frequently walk on the gym treadmill at the  Level 3 (3 mph) setting. It is a moderate-paced walk. However, when you’re on a substantial incline Level 3 setting is vigorous.

Photo by Ryan De Hamer on Unsplash

The press release for the 12-3-30 challenge states walking uphill during a treadmill workout at the same pace as regular walking may increase endurance, improve performance, and increase lean muscle mass.

It all sounds good, but I’m over 50. At my age, sustaining that pace on a steep incline for thirty minutes might require a defibrillator. For me, the angle or the speed would have to be lowered. I would reduce the incline even though the experts behind this challenge say inclines strengthen joints. Too many of my friends from my adult volleyball league have suffered joint issues. Many under 60 have opted for joint replacement surgery.

As I mentioned, I love adding a new twist to my workout. I think it’s important to vary your workouts to keep yourself motivated.  One of the big reasons why people struggle to work out regularly is due to repetitive exercise burn-out. Many people perform workouts they don’t actually enjoy just because they consider the workout “good for them.” Or they work out because they overate or overindulge. They treat it as a form of punishment.

I’m doing everything I can to avoid Prediabetes. Regular exercise is a big part of my overall health plan.

Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. Approximately 96 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 80% don’t know they have it.

Keeping your workouts fresh is not only fun but is vital to help you commit to lifelong fitness. So if this challenge appeals to you and keeps you motivated, go for it!

If you discover prediabetes, remember that it doesn’t mean you’ll develop type 2. Working with a team of healthcare collaborators, you can create a personalized treatment plan and alter your lifestyle through food choices and physical activity. Even small changes can have a huge impact on delaying or preventing diabetes.

Need some inspiration? Tune in to Divabetic’s Healthy Swaps podcast on Tuesday, June 13, 2023, 6 – 7:30 PM, EST.

With a few simple swaps, you can help live your best life while managing your diabetes. Our experts offer straightforward, simple, and fun swap ideas for drinks, medications, self-care, and fashion. Plus, we share style tips and words of inspiration to help you maintain a healthy habit.

Developing these habits isn’t always easy. Adapting to a new routine can be tricky, and it’s often tempting to want to return to old ways if we don’t see immediate results. One of the biggest mistakes people make when forming a new habit is taking on too much too quickly.  Focus on what’s working in your diabetes self-care plan before overhauling diabetes management. Instead of decluttering the entire house, why not focus on one room or closet? Why not focus on the calories you drink rather than everything you eat?  If you want to eat healthier, try replacing one dessert daily with a piece of fruit rather than cutting out sugar completely. If you’re going to get into hiking, start with a walk at lunchtime. Setting small goals you can achieve will help keep you motivated along the way.

Guests include Catherine Schuller, Poet Lorraine Brooks, Patricia Addie-Gentle RD, CDCES, MaryAnn Horst Nicolay, MEd, NDTR, and Mama Rose Marie. Hosted by Mr. Divabetic.

Please feel free to call-in comments at 1-347-215-8551. Diva TalkRadio’s signature show is one you want to hear live every month.

 

 

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