“This subsidization of junk food is fueling American health crises,” Florida Senator Mark Rubio wrote, who plans to introduce legislation that would “explicitly exclude” sugar-sweetened sodas and prepared desserts from Supplemental Nutrition Assistance Program (SNAP) Food and Nutrition Service. He aims to rework the program to push for healthier food options such as milk and pure fruit juice. However, his adversaries argue his intention is strictly to lower government funding.
The Supplemental Nutrition Assistance Program (SNAP, formerly known as food stamps) is the nation’s most important anti-hunger program, reaching 38 million people nationwide in 2019 alone. More than 65% of SNAP participants are in families with children.
“More than 40 percent of U.S. adults are obese, and roughly half have diabetes or prediabetes. These diseases can be debilitating. They are also extremely expensive, costing hundreds of billions of dollars in medical costs each year,” Rubio wrote. “That SNAP plays a role in their spread is immoral, irresponsible, and reprehensible.”
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.
How do you feel about your overall health? Are you aware of your risk of prediabetes?
Prediabetes means you have a higher-than-normal blood sugar level. It’s not high enough to be considered type 2 diabetes yet sufficient to be considered type 2 diabetes yet. But without lifestyle changes, adults and children with prediabetes are at high risk of developing type 2 diabetes. There’s good news, however. Progression from prediabetes to type 2 diabetes isn’t inevitable.
Eating healthy foods, making physical activity part of your daily routine, and staying at a healthy weight can help bring your blood sugar level back to normal.
“If soft drinks and sweets are no longer SNAP-eligible, corner stores and supermarkets will have more incentive to stock healthier foods.”
The US Department of Health reports calories in sugar-sweetened beverages such as soda can contribute to weight gain and lead to other health risks, including obesity, tooth decay, heart disease, and type 2 diabetes.
According to a Harvard Medical study, replacing one daily serving of a sugary drink with a healthier beverage was associated with almost a 20% lower risk of death.
Facing your health risks and issues can be scary and overwhelming but there are
Our friend and colleague, Jill Weisenberger, MS, RDN, CDCES, CHWC, FAND, is an internationally recognized nutrition, diabetes, and prediabetes expert. Let her Prediabetes: A Complete Guide help you “reset,” improve your overall health, and get yourself in better shape.
The USDA report Mark Rubio cites that 20 cents of every dollar spent under the benefits program go toward “sugar-sweetened beverages, desserts, salty snacks, candy, and sugar.”
“There is nothing compassionate or responsible about spending taxpayer dollars on empty calories that contribute to health crises,” Rubio stated.
We’re talking about ‘THE SWEETEST TABOO’ aka ‘SUGAR’ with musical inspiration from Sade.
Sugar is everywhere. But do we understand the impact it has on our diabetes health?
You may think of sweets, chocolate, sodas, table sugar, and perhaps fruit if asked to name sugary foods. But sugar also appears in savory foods such as ready meals, soups, salads, sauces, and ‘healthy’ foods such as breakfast cereals and yogurt. Furthermore, starches such as bread, pasta, rice, and potatoes also convert to sugar in our bloodstream, having the same impact on our bodies. These ‘hidden sugars’ can add a surprising amount to our daily intake.
Guests include Patricia Addie-Gentle RN, CDCES, Tameka Milline, Catherine Schuller, Kathy Dolgin aka ‘High Voltage’, and Stephanie MacKendree. Throughout the podcast, we will feature music from ‘The Essential Sade’ album courtesy of SONY Music.
Discover the Joys of Jicama with our friend, Jill Weisenberger RD, CDCES, in this short cooking video.
Nationally Recognized Registered Dietitian, Certified Diabetes Educator, and Best-Selling Author Jill Weisenberger MS, RDN, CDE, FAND, CHWC joined us for Divabetic’s virtual Salad Making Party on Zoom.
Jill shares her favorite healthy salad and salad dressing recipes to perk up meals. The low-carb content of jicama and its health benefits means you can indulge in this vibrant veggie!
Jill Weisenberger’s candid and energetic approach and her sound nutrition and fitness advice have 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 strategies based on sound nutrition science.
Looking for a fun way to socialize without putting your diabetes wellness at risk? Join the happy healthcare host, Mr. Divabetic, for Divabetic’s next free, Virtual outreach program on Zoom. Visit Eventbrite and Divabetic.Org for details.
Keith was diagnosed with type 2 diabetes back in 2006. However, he doesn’t feel his family history of diabetes (a few extended members with diabetes) is responsible for his diagnosis. Instead, he blames his eating habits.
“I didn’t take my diabetes seriously for the first ten years of my diagnosis,” Keith admits. “I never checked my blood sugars. I wasn’t exercising or watching what I ate. My doctors told me I had diabetes, and I didn’t do anything about it. I had all the information at my disposal. But I wasn’t applying it. I’d lie about checking my blood sugars with my doctor. My doctor would look at my blood work and challenge me. My grandmother had this saying, “someone will never do what they need to do until they’re ready to do it” — which pretty much sums up my mindset back then.“
Looking back, Keith feels his careless attitude could result from no one around him growing up taking their diabetes seriously either.
“As a kid, we referred to diabetes as ‘sugar.’ I knew I had diabetes, but it was just a word; I didn’t think of it as a disease. I never thought it was something fatal. Or as something that could take your limbs, sight, or life. I didn’t put any of that into perspective for the first ten years.”
“My close friend’s unexpected passing from diabetes was a wake-up call. That’s when I started to manage my diabetes. ”
Keith continued with regular doctor visits but started to adhere to a medication routine, exercising at home (watching exercise DVDs), and eating healthy.
Eventually, he had to have part of a toe removed.
“My foot issue happened about five years ago after I got serious with my diabetes.”
Keith’s foot issues sparked his desire to have weight loss surgery.
“Four years ago, I had gastric sleeve surgery. Several friends and family underwent the same surgery, so I knew about it. I talked to my doctor about it after I found out it would help with my diabetes.”
“I was pretty successful at managing my weight until I got the Security job in December of 2020. The stomach is a muscle and can be stretched back to its original shape if you’re not exercising and eating right. Both of which have happened since taking this job. I’ve been doing ok since being off for the summer, but at 56 years old, it’s hard to get that momentum back and in high gear to where I was before getting my job.”
Managing diabetes at work can be challenging, especially if you cannot get up and move around freely. I spoke to Keith about his new security job on the NBC TV show, The Blacklist, what a typical day is like, and how his work environment has been affecting his diabetes wellness.
Q: What is your typical schedule for the day and week when you work security?
A: On the Security job, I work 16-18 hours or more a day. I don’t get any breaks; the only break is when you go to the bathroom. Lunch is brought to you from craft services. So basically, you on your post from the time you arrive at 4:30 am until you leave, which can be anytime in the evening/night.
Q: How does your work schedule affect your health?
A: My health has been up & down gained weight since starting this job on 12/2020.
Q: Has your sleep schedule changed?
A: I don’t get much sleep. I get up at 2:15 am and work till at least 7 or 8 pm.
Q: Has your diet changed since starting your job? Gained or lost weight since working this job?
A; I have gained ten pounds. I’ve gone from 176 lbs to 186 lbs (I was weighed at the doctor today).
Q: Has your fitness level changed?
A: With these job hours, I haven’t worked out since starting the job.
Q: Have you been to the doctor since starting this job? If so, have there been any changes? What are they? In meds? A1C? etc.
A: I still make all my doctor appointments, my weight has gone up my A1C fluctuates from good to not so good. I blame it on me being a foodie and craft services and having no self-control.
Photo by Flex Point Security on Unsplash
Q: How much physical activity do you get at work? If you don’t get physical activity, then describe what you do – are you sitting all day, in one place, moving around from area to area, etc.
A: I get absolutely NO physical activity on this job. I sit, stand, walk, but it’s not enough to break any kind of sweat or get the body in a serious routine. I have to control my eating, and that’s it with this job.
Q: What do you typically eat when you’re at work?
A: I eat pretty healthy. I eat many fruits, vegetables, some fish & chicken, water, tea, nuts, etc.
Q: Do you bring your own food, or is it provided?
A: We have Craft Service, which has EVERYTHING you can imagine, from shrimp calamari ribs soups, fish wraps, vegan dishes, cakes, pies, cookies, etc. So I eat pretty healthy fruits, vegetables, fish and chicken nuts, water tea sometimes snacks like cookies, chips, gummies, but not much.
Q: Describe some of the challenges you face managing type 2 diabetes at your job?
A: As I mentioned before, I’m a foodie, and there isn’t a lot to do. You’re bored lots of the time, so I eat it’s all me. So I’ve gotta have better self-control.
Q: What would make it easier for you to manage your diabetes at work?
A: Honestly, not going back. The job is also located on the water, so it’s extremely cold even when the weather is nice outside. The studios are located right alongside enclosed parking lots. There are always continuous drafts. No matter how layered up you are being in one place for hours, the cold still creeps in on the body.
Q: Any additional thoughts on the ‘the struggle is real’ scenario?
A: As I mentioned earlier, I’m a ‘foodie.’ I’ve got to have self-control over myself; I can’t give in to boredom. I must develop a backbone.
Since many of us are facing similar issues that Keith mentioned, I reached out to Divabetic friend and colleague, Jill Weisenberger MS, RDN, CDCES, CHWC, FAND to get her advice on the issues that Keith is facing in his current work environment.
Jill has authored four books. Diabetes Weight Loss Week by Week is 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.
Q: What advice can you share for someone who tends to overeat out of boredom?
Jill Weisenberger (JW): I like making rules with exceptions. For example, “I do not eat unless it’s a meal or a planned snack. Period. Except when … ” So, for me, it’s except when I’m offered something I will have no opportunity to try another time (gelato in Italy, Sacher torte at the Sacher Hotel, etc.)
Q: What strategies can you share for someone who is surrounded by too much food at work that’s trying to maintain a healthy weight?
JW: Same as above. Additionally, I think it’s important to build in treats. Once I worked at a job that always had lots of junk food. So I planned that every Wednesday afternoon, I’d pick one thing. I did that for 8 years.
Q: What advice can you give someone who admits to having ‘no self-control’? (I know you have written about this topic. Can you also share the link to one of your blog posts on it?)
JW: Most importantly, address your environment. You have more control over your environment than you do over your willpower.
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 our special guest, Nationally recognized Registered Dietitian, Certified Diabetes EducatorJill Weisenberger MS, RDN, CDCES, CHWWC, FANDon 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, Jill Weisenberger shares 2-3 of her favorite nutrient-dense salad and tasty dressing recipes that you can make at home and answers your nutrition questions.
Q: How much is ‘too much’ when it comes to eating carbohydrates for someone with type 2 diabetes?
Jill Weisenberger (JW): This is way too individualized for me to give you a solid answer. If your blood glucose is in your target range before eating, but above your target range 2 hours after eating, chances are you ate too much carbohydrate. Though it might suggest something else such as taking your medications incorrectly or needing a different dose, or it might even be your blood sugar’s way of reminding you not to miss your usual exercise.
Q: How much is too much when it comes to eating carbohydrates for someone with pre-diabetes?
JW: People with prediabetes have more flexibility because they are not at risk of having a dangerously high blood sugar level. Instead of focusing on the quantity of carbohydrate, I prefer to focus on the quality of carb-rich foods. Aim to eat fruits, vegetables, pulses, whole grains and other wholesome, nutrient-rich foods.
Q: Are there any carbohydrates someone with pre-diabetes should avoid?
JW: recommend limiting what I call fun foods. For me, that’s chocolate. For someone else, it’s corn chips. If it doesn’t had much to the wholesomeness of your diet, eat just small amounts or skip it completely. It’s almost always reasonable and possible to fit in favorite foods. However, I do urge extra caution around sugary beverages. Sugary drinks, like sodas, sweet tea and lemonade, are linked to increased risk of type 2 diabetes.
Q: I’ve read that adding walnuts to your meal plan is a good idea. Why or why not?
JW: Love walnuts! And yes, they are a great addition to the diet. They give us omega-3 fatty acids, fibers, phytonutrients and more. Diets with nuts are associated with improved heart and blood vessel health in people with diabetes and in the general population.
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 and is renowned for disease prevention and management, nutritious, delicious meals, and truths (and myths!) about food trends.
Looking for a fun way to socialize without putting your diabetes at risk?
Join the happy healthcare host, Mr. Divabetic for this free and entertaining, Scavenger Hunt: At Home Party on Thursday, June 18, 2020, 7 PM, EST. This hilarious night of virtual diabetes wellness and conversations features make-your-own smoothies with Jill WeisenbergerMS, RDN, CDCES, CHWC, FAND.
Having diabetes does not mean you need to deny yourself all the foods you love, but it is about healthy choices. One good choice is to eat a lot of fruits and vegetables with smoothies. During our online Scavenger Hunt, Jill shares tips for making healthy smoothies without compromising your diabetes wellness.
How: Mr. Divabetic will have a list of people may find around their kitchen. Once he posts an item you will have 30 seconds to find it and accumulate points for fun prizes including Jill Weisenberger’s Diabetes Weight Loss Week by Week bestselling book. After the hunt, we’ll sit back, laugh, make smoothies and enjoy a toast together until we can do it again in person.
We’re talking about “I Know What You Ate Last Summer” with Jill Weisenberger MS, RDN, CDE, CHWC, FAND on Diabetes Late Nite with music from ‘The Best Of Patti Austin’ album courtesy of SONY Music. Addtional guests: Chris Pickering co-founder of ‘The Betes Bros, Patricia Addie-Gentle RN, CDE, Lorranie Brooks and Mama Rose Marie.
One of our Divabetic community members, Deb L.., who is living with type 2 diabetes,recently contacted us through Facebook with questions about added sugars. We contacted our good friend, a past Diabetes Late Nite podcast guest, Registered Dietitian Nutritionist, Certified Diabetes Educator and Best-Selling Author Jill Weisenberger MS, RDN, CDE, FAND for answersand advice regarding Deb’s questions.
Q: Is the amount of sugar in packaged products and recipes increasing?
Jill Weisenberger (JW): I’m not aware that this is true. In fact, I think there’s been a big push in the last few years to reduce the amount of added sugar is packaged goods. And manufacturers are responding. My own observation is that manufacturers provide a variety of options for different consumer likes and dislikes, so some products are created simply for taste and others are developed health goals in mind as well as taste.
One new thing that’s confusing is that some food labels show the amount of added sugar and some show the amount of total sugar. That’s because not all manufacturers have yet adopted the newest guidelines to include a line to show how much sugar has been added to a product. I never worry about the amount of sugar naturally in foods like fruits, vegetables, milk and yogurt. It’s the added sugars that I pass close attention to.
Often people with diabetes focus too much on sugar when the total amount of carbohydrate is really what’s important. It’s not only the sugar portion that affects blood sugar. For example, a cup of milk has 12 grams of carbohydrate, and all 12 are sugar (lactose). A cup of brown rice has 1 gram of sugar, but 45 grams of carbohydrate. In this case, the cup of brown rice with a mere 1 gram of sugar will raise blood sugar levels far more than a cup of milk with 12 grams of sugar.
Q: I like to read recipes and I’m horrified by the amount of sugar in them. I’ve looked in vain for a Sloppy Joe recipe that isn’t sweet. All of the ones I’ve read and I’ve read plenty call for (too sweet) ketchup plus additional brown sugar. Even dessert recipes seem to be increasing the amounts of sugar in them.
Jill Weisenberger (JW): The good news when you’re preparing your own recipes is that you can tweak them to meet your needs. Often you can reduce sugar by 1/4 to 1/2. In some recipes, you can omit it or swap it for a non-nutritiive sweetener of choice. However, if you’re baking, you’re going to get very white cookies or cakes without having at least a little sugar. It’s needed for the browning.
Q: Can you provide a Sloppy Joe recipe and/or a low sugar alternative?
Jill Weisenberger (JW): You can point out that while lentils are a source of carbohydrate, they – like other legumes – are full of the type fiber that’s good for blood sugar control. While there is a tablespoon of brown sugar in the recipe, that amounts to about 1 gram of added sugar per sandwich. If she is concerned aobut the total amount of carbohydrate (40 g, but 7 are fiber), she can remove the top bun to save 60 calories and about 12 grams of carbohydrate.
Jill Weisenberger (JW): I usually eat this open faced to save about 60 calories. And for my friends and clients with diabetes, leaving half the bun trims 15 grams of carbohydrate. If the length of this ingredients list gives you pause, take the very, very easy route. Simply mix prepared lentils with a can of your favorite sloppy joe sauce. It won’t be the same, but it will allow you to try out this concept.
Ingredients
1 tablespoon canola or olive oil
1 large yellow onion, chopped (about 2 cups)
1 large carrot, chopped (about ⅓ cup)
1 orange bell pepper, chopped (about 1 cup)
2 garlic cloves, chopped or crushed
1 teaspoon cumin
1 teaspoon chili powder
2 tablespoon tomato paste
3 cups vegetable broth
24.5-ounce box of strained tomatoes (or 24-ounces canned tomato sauce)
1 tablespoon sriracha sauce
1 tablespoon Dijon mustard
1 tablespoon brown sugar
1 cup green lentils, rinsed and sorted
12 small whole-grain rolls, toasted (look for rolls about 120 calories)
Instructions
In a large pot or Dutch oven, heat the oil over medium heat. Sauté the onions, carrots and bell pepper until softened, about 5 minutes.
Add the garlic, cumin, chili powder and tomato paste. Mix well.
Add the vegetable broth, strained tomatoes or tomato sauce, sriracha sauce, Dijon mustard and brown sugar. Mix well. Add the lentils.
Increase the heat to a boil. With the lid ajar, reduce the heat and simmer until the lentils are tender, about 45 minutes. Stir occasionally to prevent sticking.
Serve in a toasted bun.
Notes
I use a lot of tomato paste in my recipes because I really like the full-bodied, meaty flavor it provides. Look for it in a tube, so it lasts a long time in your refrigerator after opening. Feel free to substitute any other color bell pepper for the orange or red pepper specified.
Nutrition Information
Serving size: rounded ½ cup, 1 roll Calories: 235 Fat: 3g Saturated fat: <1g Trans fat: 0g Carbohydrates: 40g Sodium: 470mg Fiber: 7g Protein: 11g Cholesterol: 0mg
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.
LISTEN NOW: Divabetic’s 8th Year Anniversary 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.
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 Guideprovides 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 onDivabetic’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 OPTIONSI 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!
“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
“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.
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.
