Segment 1: The Secret to Great Soup

Chef Robert:

Let's start with the basics. The best soups begin with a great foundation—and that means building flavor from the bottom up.

Start with what I call the "holy trinity" of soup-making:

onions, carrots, and celery. Sauté them in a little olive oil until they're soft and fragrant. That's your soup's base note—like the rhythm section in a jazz band.

Then, build from there! Add garlic, herbs, and spices. Think thyme, rosemary, cumin, or smoked paprika—whatever fits your vibe.

Remember, soup is all about layers of flavor. Take your time. Let things caramelize. The longer you simmer, the deeper the magic gets.

Segment 2: Chef's Recipe Corner – Roasted Tomato Basil Soup

Alright, it's time to cook!

Today's feature recipe is my Roasted Tomato Basil Soup—easy, delicious, and completely diabetes-friendly.

Here's how to do it:

1.    Roast 2 pounds of fresh tomatoes, a head of garlic, and an onion with a drizzle of olive oil—until they're caramelized and slightly browned.

2.    Blend them up with 2 cups of low-sodium vegetable broth.

3.    Add a handful of fresh basil and a splash of balsamic vinegar.

4.    Simmer for 10 minutes—Give it a quick blend and that's it!

Serve it with a sprinkle of Parmesan or a dollop of Greek yogurt instead of cream for that silky finish. Low in carbs, high in flavor, and your taste buds will do a happy dance.

Segment 3: Ask Chef Robert

Alright, it's time for Ask Chef Robert!

Question: "How can I thicken soup without using cream or flour?"

Great question! You've got a few options:

• Puree some of the soup—blend half and stir it back in for a thicker texture.
• Add pureed beans or lentils—they add body and protein.
• Or, one of my favorites—cauliflower puree! It's creamy, low-carb, and blends like a dream.

Healthy hacks for a happy pot of soup!

Segment 4: The Spice of Life

Let's talk flavor! Herbs and spices don't just make soup taste amazing—they're packed with antioxidants and can help support healthy blood sugar.

Try these in your next batch:

• Turmeric – bright color, anti-inflammatory.
• Cumin – adds warmth and depth.
• Fresh herbs like parsley or basil – add them at the end for a burst of freshness.

Remember, herbs and spices are your best friends in the kitchen. No salt overload needed—just natural flavor power!

Segment 5: Final Ladle – Happy Diabetic Wisdom

Before we close the lid on today's episode, here's a little Happy Diabetic wisdom:

"Good soup isn't just food—it's comfort, connection, and creativity in a bowl."

So as you head into soup season, take a little time to slow down. Chop some veggies. Let the pot simmer. And share a bowl with someone you love.

Because when you cook from the heart, every spoonful tastes better.

Here are some holiday healthy eating tips for people with diabetes — perfect for keeping the joy (and flavor!) in your celebrations without the sugar spikes 

Before the Feast

1. Don't skip meals. Eat a balanced breakfast or snack before the party — this helps steady your blood sugar and curb overeating.
2. Stay hydrated. Sometimes thirst can feel like hunger. Keep a glass of water handy.
3. Bring a diabetes-friendly dish. That way, you'll know there's at least one option that fits your needs. 

At the Table

1. Fill half your plate with veggies. Roasted Brussels sprouts, green beans, or salad add fiber and color.
2. Prioritize protein. Turkey, chicken, or fish help balance blood sugar and keep you satisfied.
3. Mind the carbs. Choose one or two favorite carb dishes (like stuffing or mashed potatoes), and enjoy modest portions.
4. Watch the sauces and gravies. Many are high in sugar or fat — a drizzle is usually plenty. 

Dessert Time

1. Go mini. A small serving or shared slice can hit the sweet spot without overdoing it.
2. Try fruit-based desserts. Baked apples or berries with a dollop of whipped cream can be a tasty, lower-carb treat.
3. Don't skip the celebration. Enjoy every bite mindfully — focus on flavor, not restriction. 

After the Feast

1. Take a short walk. Even 10–15 minutes after eating can help lower blood sugar.
2. Check your glucose. Monitoring helps you learn how different foods affect you.
3. Give yourself grace. One meal won't make or break your progress — it's the overall pattern that matters.

Bertrand Amaraggi: Co-founder & CEO

Julie Ruelle, RD: GoCoCo Registered Dietitian

GoCoCo, Download the app: https://www.gococo.app/

GoCoCo, Our Philosophy: https://www.gococo.app/our-philosophy 

GoCoCo, For people living with or at risk for diabetes: https://www.gococo.app/post/our-type-2-diabetes-warning

Artificial, real, what's the deal?

Robert talks about his personal journey with diabetes.

In addition to being more flavorful and aesthetic, homemade bread can be a much healthier alternative to store-bought bread. The bread you bake at home can be lower in sodium and sugar.  In addition to the whole grain goodness of your bread, you can also add a variety of seeds. Try sesame, pumpkin, linseed and sunflower seeds in and on top of your loaves for additional dietary fiber, protein, healthy fats, and antioxidants.

We also need to talk about what will not be found in your home baked goods. Homemade bread will not contain additives. Have you ever looked at the list of ingredients that goes into a loaf of supermarket bread? …So many chemicals that are surely not healthy to eat, right? The list of additives used in industrial baking will include rising agents, emulsifiers, and preservatives to give it a longer shelf life. All of this is about profit and not about your good health. When you bake bread in your home kitchen, you will use only real food ingredients!

 What makes factory baked bread products typically unhealthy?

Industrialized breads often use refined flour as a base ingredient, but may also include other ingredients such as: 

• Soya flour

  This flour is made from uncooked soya beans and helps strengthen dough, giving loaves structure and support during baking. It also contributes to a creamy, "bready" flavor. 

• Preservatives

  These are added to meet the shelf-life requirements. This is about profit and not about your good health!

• Enzymes

  These are added to adapt the dough to suit the production machinery. 

• Flour improvers

  These are blends of ingredients that enhance the flour, such as fat, flour treatment agents, emulsifiers, and enzymes. 

• L-ascorbic acid

  This oxidant helps retain gas in the dough, which makes the loaf rise more. 

___________________________________________________

Yeast is a single cell fungus that helps the bread to rise and become soft and spongy. Yeast is a living bacteria that dies when put into an environment that is 125 degrees or higher.  When you bake your bread the yeast will die.

There are many types of yeast used in baking. Some of them are commercial and some of them are extracted from fruit and grains. However, any type of yeast that is used in our bread baking, is completely safe unless it is consumed in raw form.

©2024 AnyBodyCanBake

Linda Tyler

Cooking Instructor and Cookbook Author

Order The Plant-Based Anti-Inflammatory Cookbook 

Bio

Linda Tyler is a plant-based cooking instructor, recipe developer, and writer. She teaches cooking classes for Portland Community College in Oregon and offers one-on-one plant-based lifestyle coaching. She has published recipes in vegan magazines and websites, articles on animal welfare issues, and is a frequent guest on Chef AJ Live on YouTube. She is the author of The Plant-Based Anti-Inflammatory Cookbook. She is on the video review team for Nutritionfacts.org. For more information, see www.graciousvegan.com.

Social media links

Website: http://www.graciousvegan.com

Facebook:  https://www.facebook.com/graciousvegan/  

Instagram: @gracious_vegan

Pinterest: @graciousvegan

More information on my cookbook is available by clicking here.

In todays podcast episodeI'll share my favorite time saving hacks

It's my favorite Kitchen Hacks to make your time in the kitchen count!

So, here comes the The happy diabetic cooking academy definition ---in the context of cooking, a "hack" refers to a clever or unconventional technique or shortcut that makes a cooking process easier, more efficient, and more effective and saves time. It's a way to achieve a desired outcome with less effort or resources. Hacks are often simple, practical, and easily implementable strategies that can improve a process or solve a cooking problem.

Ep.85 | Let's Talk Mangoes: An Interview with Mark Suiso, a Master Mango Farmer from Hawaii

https://www.makahamangoes.com

This episode will inspire you to fall in love with the delicious tropical fruit mangoes. We will talk to a master grower and my pal, Mark Suiso. His family has been growing mangoes for over 60 years in the town of Makaha on the island of Oahu in Hawaii. Discover the finest tree ripened hand picked fruit in Hawaii.

This is why I love mangoes… and why you will, too!

1. Packed with nutrients. 2. Low in calories 3. Tasty, versatile, and easy to add to your diet

Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.

Best of all, it's tasty and easy to add to your diet as part of smoothies and many other dishes.

Nutritious and delicious, the mango delivers on all levels. In addition to their juicy tropical flavor, mangos deliver nutritional value and make healthy eating a joyful and nostalgic experience.

The 2020-2025 Dietary Guidelines for Americans recommend that adults (ages 19 to 59) consume 1.5 to 2.5 cups of fruit every day (based on a daily consumption of 1600 to 3000 total calories). That's where mangos come in! The versatile mango is available year round and adds delicious flavor to a balanced diet.

1. A mango serving size is equivalent to 3/4 cup of sliced mangos and is just 70 calories, so it's a satisfyingly sweet treat.

2. There are 202 calories in 1 whole mango (without refuse and 336g).

• Each serving of mango is fat free, sodium free and cholesterol free.

• Mangos contain over 20 different vitamins and minerals, helping to make them a superfood.

• 3/4 cup of mango provides 50% of your daily vitamin C, 8% of your daily Vitamin A and 8% of your daily vitamin B6. These nutrients in mango may help support your body's immune system. Learn more.

  https://www.mango.org/mango-nutrition/

  HOW TO CUT A MANGO INTO SLICES

  1. Slice each side just past the seed, about a ¼ inch from the center.

  2. Slice flesh without breaking the skin.

  3. Scoop out slices with a large spoon and enjoy!

You can stay on a budget AND cook and eat food that is delicious and healthy if you plan wisely. In this podcast, I will share with you some tips and strategies that we have learned to use in our home. Tips and hacks include, planning ahead, how to shop the aisles, where to shop, and what to buy! According to MarketForce Information's 2023 U.S. Grocery Benchmark Study, it matters what stores you shop in to get the most value for your dollar.

While buying fresh produce is always a great option, go with the frozen stuff if you're looking to save and/or have concerns about being able to use something up in time. Frozen fruits and veggies cost a whopping 20 to 30 percent less than their fresh versions, and they're still packed with nutrients! By following my hacks and being mindful of your purchases, you can stretch your budget while still enjoying a verity of healthy and delicious meals through the week!

Happy Shopping and Cooking!
______________________________________________________

Follow on IG: @diabetes.nutrition.coach

Apply for 1:1 coaching: https://50sgaojrbbq.typeform.com/to/mqNUcVIV

Newsletter signup: https://erinsal.myflodesk.com/newsletter

Email: hello@erinsal.com

Three Mile Mushroom Farm LLC
9263 North Ave
Thomson, IL 61285
719-320-1675

Jason Dollard

Katie Joens
Manager

threemilemushroomfarm@gmail.com

facebook.com/ThreeMileMushroomFarm

Instagram.com/ThreeMileMushroomFarm

This Lion's Mane Mushroom Crab Cake recipe will blow your mind! Packed with flavor, this meatless recipe can be served as an appetizer or as an entree!

• Saute Pan

• 8 oz Lion's Mane mushroom

• 1 egg (or flax egg)

• ½ cup panko breadcrumbs

• ¼ cup onion (finely diced)

• 1 tablespoon mayonnaise or vegan mayonnaise

• 1 teaspoon Worcestershire sauce

• ¾ teaspoon old bay seasoning

• 1 teaspoon dijon mustard

• 1 tablespoon parsley (finely chopped)

• ¼ teaspoon salt (to your taste)

• ¼ teaspoon black pepper

• 2-3 tablespoon oil (to fry cakes)

• 2 optimal garnish: lemon wedges

• ¼ cup mayonnaise or vegan mayonnaise

• 1 tablespoon dill pickle relish

• ¼ teaspoon old bay seasoning

• Hand shred Lion's Mane Mushroom into small pieces resembling texture of flakey crab.

• In large bowl, combine egg, mayonnaise, onion, Worcestershire sauce, Old Bay seasoning, Dijon mustard, parsley (finely chopped), salt and pepper. Mix until fully incorporated.

• Mix in Lion's Mane Mushroom until fully incorporated.

• Mix in Panko breadcrumbs until fully incorporated.

• Form mixture into 3-4 equal size round flat patties (about ½ to ¾ inch thick).

• Heat oil in sauté pan on medium/high heat.

• Cook patties for approximately 2-3 minutes per side. Should be golden brown and cooked throughout.

• Add optional garnish, squeeze of lemon and enjoy!

1. Leftovers and Storage: Transfer to airtight container or dish. Refrigerate for up to 48 hours. Can reheat and serve.

2. Vegan/Vegetarian Substitutions or Omission: You can use vegan mayonnaise and flax egg in place of regular mayonnaise and egg in this recipe.

   Recipe from AUBREY'S KITCHEN

Calories: 206kcal | Carbohydrates: 13g | Protein: 6g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 57mg | Sodium: 221mg | Potassium: 316mg | Fiber: 1g | Sugar: 3g | Vitamin A: 79IU | Vitamin C: 3mg | Calcium: 31mg | Iron: 1mg

Servings: 4

·       Sharp Knife

·       Cutting board

·       Sauté  pan (I prefer non stick)

·       1-pound fresh mushrooms

·       2 Tablespoons olive oil or avocado oil (no added oil flavor)

·       2 Tablespoons butter

·       Freshly cracked pepper and salt to taste

Clean & Cut: Do not soak the mushrooms. Clean off excess dirt with a damp towel or give mushrooms a quick rinse and dry. Cut bigger mushrooms into similar-sized pieces. Don't cut them thin as they will shrink up while cooking. Meaty thick pieces cook best!

Give Them Some Room: Don't overcrowd your sauté pan, you need plenty of room for a good sear.

High Heat: Turn the heat up to medium-high and allow time for your oil/butter to get hot before adding the mushrooms. Look for the shimmer of the oil. Keeping the heat up will help moisture evaporate quickly giving you a beautifully caramelized mushroom. If mushrooms are giving off lots of moisture keep the heat going until it's gone. Over washing will contribute to the added moisture. The term "sauté" means high heat …little oil.

 Let's Do This : Clean and slice mushrooms into similar size pieces. Don't cut them too thin, as they will shrink while cooking.

Heat oil and butter in a medium to large pan over medium-high heat. Look for the oil to shimmer before adding the mushrooms.

Add mushrooms and toss in the oil quickly. Cook mushroom for 3-5 minutes. Stir and allow mushrooms to finish cooking for a couple more minutes. Season with salt and pepper. Large mushrooms can take a little extra time. 

Deglaze and Season: After a good sauté you'll notice some bits of the mushroom clinging to the bottom of your pan. There's a whole lot of flavor there that can be infused back in by a simple deglaze. To capture the flavor add a splash of liquid at the end of the cooking process and stir it all up. Simply, add a few tablespoons of water, wine, stock, cream, or sherry to the pan after the mushrooms are done cooking. Keep the temperature up and stir until the liquid evaporates.  

For Added Flavor: 

Use garlic and herbs. Turn heat down to medium-low and add last minute of cooking. Wonderful herbs to try are thyme, parsley, and rosemary. 

Fresh lemon and or lime

To Make Ahead: Mushrooms can be sauteed ahead of time and stored covered in the fridge for 3-4 day. Reheat in a skillet until warm.

To Freeze: Freezing may change the texture of sauteed mushrooms. After cooking, freeze mushrooms flat on a cookie sheet. Once completely frozen transfer to a freezer-safe container. Thaw and reheat in a pan over medium heat.

Deglaze: Add a few tablespoons of water, wine, stock, cream, or sherry to the pan after the mushrooms are done cooking. Keep the temperature up and stir until the liquid evaporates.

An Interview with my daughter Lauren Rotach

_______________________________________

The Happy Diabetic Website

https://www.happydiabetic.com

Facebook

https://www.facebook.com/ChefRobertLewisTheHappyDiabetic

Instagram

https://www.instagram.com/happydiabetic

Taking Control of Your Diabeties

www.tcoyd.org

Beyond Type 2

www.beyondtype2.org

Lauren's Slow Cooker Pork Carnitas is an amazingly easy and delicious recipe that is full of flavor and cooks all day to tender and juicy perfection! This is bound to be a savory favorite that you will make again and again!

• 4 pounds pork shoulder roast

• 1 tablespoon chili powder

• 1 teaspoon cumin

• 1 teaspoon oregano

• 1 teaspoon salt

• 1 teaspoon pepper

• 3/4 cup orange juice

• 1/4 cup lime juice

• 4 cloves garlic minced

• 1 onion quartered

• In a small bowl combine chili powder, cumin, oregano, salt, and pepper. Rub on the outside of the pork shoulder rub thoroughly.

• In the slow cooker, combine orange juice, lime juice, garlic and onion. Place pork on the top. Cook on low for 8 hours or high 4-5 hours.

• Remove roast from slow cooker and shred. Return to slow cooker and heat for an additional 30 minutes.

• Remove the pork from the slow cooker and place on a baking sheet. Broil in the oven for 3-4 minutes to brown the edges of the pork.

Calories: 153kcal | Carbohydrates: 4g | Protein: 18g | Fat: 7g | Saturated Fat: 2g | Sodium: 276mg | Sugar: 2g

The simple lifestyle changes outlined in our book focus on the reversal of insulin resistance—the root cause of high blood sugar.

So if you have prediabetes or type 2 diabetes, our approach can help you achieve non-diabetic blood sugar!

Here's what you'll find in our book:

Daily meal plans for 4 weeks, designed to minimize your time in the kitchen

Simple grocery shopping lists for every week of the meal plan and tips for meal prep

100+ high-fiber, plant-based recipes that keep your blood sugar balanced

Advice on how to create a balanced diet that includes whole, plant-based foods and meat, if desired

Tips for grocery shopping and how to read nutritional labels

Guidance on stocking your pantry and knowing which foods to always have on hand

Useful lessons and tips on how nutrition, exercise, sleep, and stress impact your diabetes health

https://www.tiktok.com/@type2diabetesrevolution

https://www.instagram.com/type2diabetesrevolution

https://www.facebook.com/type2diabetesrevolution

ABOUT FOUR STAR MUSHROOMS

• Nutrient Rich: Loaded with vitamins, minerals, and antioxidants

• Immune System: Contains modulating beta-glucans

• High Protein: Low calorie per serving and low in fat

• Flavor: Packed with umami

• Versatility: Provides a meaty texture for a variety of dishes

• Endorsed: Found in hundreds of restaurants across Chicagoland

• Regenerative: Turning organic byproducts into mushrooms & then soil

• Controlled Environment: Cultivated indoors year-round

• Hyper-Local: Producing in the community we serve

A QUALITY COMMITMENT

To you and our planet

• Striving For Negative Waste

  Production Process

• Pure Lake

  Michigan Water

• No Herbicide,

  Pesticide

• No GMO

  Pure Organic

• Grown Sustainably

  For Our Future

  In the U.S.A.

 Discover the ultimate support system designed to empower you every step of the way. Whether managing daily challenges or pursuing your personal goals, this comprehensive solution offers personalized tools, expert guidance, and a compassionate community to keep you motivated and on track. Experience seamless integration into your lifestyle, making your journey smoother and more manageable. Embrace empowerment, control, and success with a support system that truly understands and supports your unique needs.

Mushrooms are a powerhouse food that deliver a lot of nutrition for very few calories, making them especially valuable for people focused on healthy eating and blood sugar management. Here are the main health benefits:

Mushrooms are the only plant-based food that naturally makes vitamin D from sunlight.

A single portobello has more potassium than a banana.

Mushrooms are 90% water — no wonder they shrink when you cook them!

They bring big flavor with umami, helping you cut back on salt without losing taste.

For over 4,000 years, mushrooms have been used in medicine around the world.

1.    Nutrient Powerhouses – Mushrooms are low in calories, fat-free, and packed with B vitamins, selenium, potassium, and antioxidants that support immune health.

2.    Vitamin D Boosters – When exposed to sunlight or UV light, mushrooms are one of the only natural plant-based sources of vitamin D.

3.    Great for Blood Sugar – Their fiber and unique compounds can help with blood sugar control, making them an excellent choice for people living with diabetes.

4.    Flavor without the Salt – Mushrooms are rich in umami, the savory "fifth taste," which makes them a great way to boost flavor without adding extra sodium.

5.    Ancient & Medicinal – Mushrooms have been used for thousands of years in traditional medicine around the world, from reishi for immune health to lion's mane for brain support.

Nutritional Benefits of Mushrooms

• Low in calories & carbs → Great for weight management and blood sugar control.

• Rich in fiber (including beta-glucans) → Supports healthy digestion and helps stabilize blood glucose.

• Good source of B vitamins (riboflavin, niacin, pantothenic acid) → Support energy metabolism and brain health.

• Source of selenium & antioxidants → Protect cells from oxidative stress and may support immunity.

• Contain vitamin D (when exposed to sunlight/UV light) → Helps with bone health and immune function.

• Provide potassium → Supports heart health and blood pressure regulation.

 Health Benefits

1.    Support immune system
Certain compounds (like polysaccharides) help activate immune cells.

2.    Improve blood sugar regulation
Fiber and low glycemic impact make mushrooms a smart choice for people with diabetes.

3.    Promote heart health
Antioxidants, potassium, and beta-glucans may help lower cholesterol and support healthy blood pressure.

4.    Aid in weight management
Low-calorie but satisfying, mushrooms add bulk and umami flavor without extra fat or sugar.

5.    May have anticancer properties
Some studies suggest compounds in mushrooms may help protect against certain cancers (though more research is needed).

6.    Gut health support
Prebiotic fibers in mushrooms feed beneficial gut bacteria.

How can our listeners connect with you?

• Website URL: fourstarmushrooms.com

Instagram ENGLISH URL:      @fourstarmushrooms

Wine on the Vine

https://www.wineonthevine.org/

Quinoa Tabbouleh Salad

1 cup cooked quinoa

Salt and Pepper to taste

2 T fresh lemon juice

1 garlic clove minced

1/2 cup  olive oil

1 small cucumber diced

1 pint cherry tomatoes, halved

2/3 cup chopped flat leaf parsley

1/4 chopped mint

2 scallions sliced

1. Cook the quinoa as directed on the pakage.
2. Wisk the lemon juice and oil and garlic in a small bowl.
3. Combine all the other ingrendents with the quinoa.
4. Add the dressing and mix well.

In today's podcast episode

Everybody who visits Israel adores the food – it's colorful, so much flavor,diverse and multi-cultured. Is there even such a thing as Israeli cuisine?

We will try and answer this question,

3.     The recipe of the podcast Chef Robert's Chicken Shawarma

Fancy a kebab? Strictly speaking, shawarma refers to something cooked on an open spit. Shawarma in Israel is almost universally good and it's pretty much guaranteed to be fresh and thoroughly satisfying. Try any variety of fillings and toppings offered (tahini, hummus, pickled turnips, and amba to name a few), served in a fresh pita.

Chef Robert's Chicken Shawarma

Total Time   Prep: 20-30 minutes     Cook: 45 minutes 

4-6 Servings      

Nutrition Facts

4 Servings

·    Total Fat 6.71g

·    Sodium 493mg

·    Total Carbohydrate 26.67g

·        Dietary Fiber 7.82g

·        Sugars 6.60g

·    Protein 9.36g

Ingredients:

To a mixing bowl add:

•  1/2 tsp Cinnamon
• 1/4 tsp Cayenne
•  1 tsp Cumin
• 1 tsp Garlic powder
• 1 tsp Black pepper
• 1 tsp Turmeric
• 1 tsp Cardamom
• 1 tbsp Paprika
•  1 tbsp Sumac
• 1 tbsp Salt

Mix to combine the dry ingredients, then add:

Olive oil 4 tablespoons

Lemon juice 1 tablespoon

Sliced or chopped garlic 3 Cloves

Mix to form the marinade.

Add boneless, skinless chicken thighs and breast ( cut in strips) 2 ½-3 pounds total weight. Mix to coat the chicken Cover bowl in clingfilm / plastic wrap Marinate 2-24 Hours

Greek whole-milk yogurt 1 cup (about 236ml)

Chopped garlic clove

Sumac 1 teaspoon

Cayenne pepper 1/8 teaspoon

Salt 1/4 teaspoon

pepper 1/4 teaspoon

Lemon juice 1 tablespoon

Instructions:

2.    Let the chicken rest for 10 min covered, drain and discard the juices.

3.    Place a cutting board on top of the pan and carefully flip over. Remove the pan and slice the chicken loaf thinly

_

Serve… and ENJOY!  

Hi, I'm Ben, registered dietitian, strength coach, and T1D vet of over 20 years who specializes in providing you with the blueprint to amazing blood sugars...

So you can eat the foods you love, do the things you love, and live life on YOUR terms, NOT diabetes' terms.

Over the years, I've had the pleasure of using my professional and personal experiences to help thousands of people with diabetes to improve their A1cs, transform their bodies, and feel FREE again. My team and I are here to show you (and your loved ones) how to find what works most effectively for YOU, so you can sustain these results in the short term, but also for life.

https://www.instagram.com/manoftzeel/

https://www.youtube.com/channel/UCCKY-bj9cAg4pEGPe9HWXsA

______________________________________________

www.usmed.com/happydiabetic

The Simple Oil and Vinegar Dressing

Ingredients:

3/4 cup extra virgin olive oil

1/4 cup white wine vinegar

1 teaspoon kosher salt, or more to taste

1/2 teaspoon ground white pepper (or freshly ground black pepper, to taste)

Place all the ingredients in a container and shake well.

Store in a jar with a lid and refrigerate 5-7 days. Shake well before serving. Enjoy!

 ________________________________________

       2 tablespoons honey

        1 tablespoon dijon mustard

        1 tablespoon honey (You can also use agave or Splenda)

       1/2 teaspoon fine sea salt

       1/2 teaspoon freshly crushed black pepper, finely ground

       1 large garlic clove, minced or jared garlic OK

       1/4 cup balsamic vinegar

       3/4 cup extra virgin olive oil

In a small mixing bowl, whisk together the honey, balsamic, mustard, salt, pepper and garlic. Add the oil and whisk thoroughly to combine. Continue whisking until the dressing is fully emulsified.

Store in a jar with a lid and refrigerate 5-7 days. Shake well before serving. Enjoy!

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 The California Classic Green Goddess

Food Processor (I swear by my Cuisinart one for an even consistency)

 1 cup whole milk Greek yogurt

 1 cup parsley

 1 cup mixed soft leafy herbs, dill, mint, tarragon and/or cilantro

 2 tablespoon chopped chives

 2 tablespoons lemon juice fresh squeezed or concentrate

 ½ teaspoon lemon zest (optional)

 1 tablespoon extra virgin olive oil

 2 teaspoons capers or anchovies

 1 garlic clove

 ¼ teaspoon sea salt

 Freshly ground black pepper

In a food processor, combine the yogurt, parsley, mixed herbs, chives, lemon juice, zest, olive oil, capers, garlic, salt, and pepper. Pulse until well combined. Season to taste. 

Serve as a dip or toss with salad greens. Store in an airtight container in the fridge for up to 5-7 days.

Makes just over 1 cup

Healthy and Creamy Blue Cheese Dressing

This creamy blue cheese dressing takes just minutes to make and is completely guilt free! It is creamy and a little chunky... Just wonderful served over classic garden salad, an iceberg wedge, or as a snack with carrot and celery sticks.

1/3 cup plain non-fat Greek yogurt

3 tablespoons mayonnaise

                                                                                                                                                                 3 3 tablespoons non-fat milk or 2%

                                                                                                                                                                  2 tablespoons white wine vinegar                                                                

½ teaspoon salt

¼ teaspoon pepper

1 tablespoon shallot or minced onion

¼ cup crumbled blue cheese

Whisk Greek yogurt, mayonnaise, milk, vinegar, salt and pepper in medium bowl until completely smooth.

Add in shallot and blue cheese and whisk until desired consistency. For a less chunky dressing, you can mash the blue cheese into the dressing with the whisk or a fork if desired.

Makes just over 1 cup

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Prediabetes – Your Chance to Prevent Type 2 Diabetes

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. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke.

The good news is that if you have prediabetes, the CDC-led National Diabetes Prevention Program can help you make lifestyle changes to prevent or delay type 2 diabetes and other serious health problems.

culinary institute of america 

_________________________________________ 

T ' A R A   S M I T H, MS

Director of Beyond Type 2 | Beyond Type 2

She/Her/Hers | 650.924.5959 | beyondtype2.org

FACEBOOK / TWITTER / INSTAGRAM / LINKEDIN / YOUTUBE

https://www.health.harvard.edu/staying-healthy/add-color-to-your-diet-for-good-nutrition

https://tcoyd.org/

Founder & Director
AKA: The Multi-Tasker
e: steve@tcoyd.org

Did you know Steve could be in a staff meeting, on a conference call and in an airplane all at the same time? With a PED always in hand, and thousands of emails in his inbox, how does he do it? Thank goodness he is immune to jetlag and is never off the clock. Even with all of this work, though, he still finds time to have fun as an aspiring doodle artist & prank caller. PS – He's also been a type 1 since he was 15.

Air Fryer Porkchops of LOVE

Recipe:

INGREDIENTS

·       2 center-cut, bone-in pork chops, 1 1/2 – 2 inches thick

·       1 tablespoon brown sugar

·       1 tablespoon paprika

·       1 teaspoons salt

·       1 teaspoon fresh ground black pepper

·       1 teaspoon ground mustard

·       1 teaspoon onion powder

·       1 teaspoon garlic powder

·       1 tablespoons olive oil

·       1 Medium apple sliced

·       1 Medium onion sliced

INSTRUCTIONS

1.  Preheat air fryer to 390 degrees for 5 minutes

2.  Rinse pork chops with cool water and pat dry completely with a paper towel.

3.  In a small bowl, mix together all the dry ingredients.

4.  Coat the pork chops with olive oil and rub in the mix. Rub it in well

5.  Cook pork chops in air fryer at 390 degrees for 5 minutes, flip the pork chops  and top with the raw apple and onions over the chops and cook for another 10 minutes. The chops are ready

Apple Onion Topping-

Sauté the apple and onions in 1 T olive oil until tender. Top the pork chops

Regardless of your preferred method, all chops should be cooked to 145°F. Once you know it by heart, you'll be able to cook juicy pork chops with confidence no matter the cooking method.

Hey there! I'm Jill Weisenberger …

… a registered dietitian nutritionist, certified diabetes care and education specialist, certified health and wellness coach and certifiable food lover.

Changing my habits and thoughts brought me greater health and more joy. I've helped thousands of others improve their health too.

I remember when I thought it was a personal weakness that my lunch started at a fast food restaurant and ended with chocolate. Why didn't I simply do what I knew was right? After some soul-searching and a few (or a lot) of missteps, I did. Bit by bit, I created my healthy habits and a bucket of energy by setting myself up for success, relying on solid routines, changing my mindset, and dropping that useless view that eating and exercise are either all good or all bad. With relief, I discovered that not eating perfectly isn't a personal weakness.

I can help you too.

Whether you have diabetes, prediabetes, heart disease or you simply need a better way to lead your life to avoid health problems down the road, you'll find answers to your questions about food, nutrition and healthy habits right here.

______________________________________________

https://diabetes.org/healthy-living/recipes-nutrition/eating-well

From Culture to Kitchen, A Healthy Plate

In this episode, we cover:

Chef Robert and Lorena Drago, a registered dietitian specializing in diabetes management and multicultural nutrition, discussed the importance of accurate dietary information and cultural considerations in diabetes care. They explored common myths about diabetes in Hispanic communities and shared insights about nutritious foods from Latin American cuisine, including beans, legumes, and various fruits and vegetables. We ended the conversation with Lorena's practical advice for managing blood glucose levels while enjoying traditional foods, along with tips for healthy grocery shopping on a budget, and she offered free webinars for further education.

______________________________________________________________

Lorena shared her journey into the field of nutrition, motivated by her curiosity about the relationship between food and health, particularly how food affects diabetes management and connects with different cultures. She recounted an anecdote about being confused by the Spanish word for "orange" in a commercial, which led her to discover the cultural diversity within the Hispanic community, especially within Colombia's different regions. Chef acknowledged Lorena's experience and background, setting the stage for the main discussion.

Lorena discussed common myths about diabetes in the Hispanic community, emphasizing that there is no single Hispanic diet and that dietary choices can be modified to manage diabetes. She clarified that all fruits contain carbohydrates, and blood glucose response depends on the type and quantity consumed, not just the sweetness. Chef Robert agreed and expressed frustration with misleading nutrition information online, advocating for consulting certified dietitians for accurate guidance. Lorena also noted that diabetes-friendly foods vary by cuisine within the Hispanic community.

Lorena discussed the diverse Hispanic cuisines in the United States, focusing on Mexico as the largest subgroup. She highlighted the nutritional benefits of beans and legumes, emphasizing their protein, fiber, and mineral content. Lorena advised patients to consume more beans and legumes, noting their affordability and convenience, even suggesting canned beans as a quick option.

Lorena discussed the evolution of avocado from a lesser-known food among Hispanics to its current popularity as a trendy "It" food, noting its health benefits and the shift in perceptions about dietary fats. She also highlighted other nutritious foods from Latin American cuisine, including chia seeds, pumpkin seeds, quinoa, corn, chilies, and nopal cactus pads, emphasizing their health benefits and cultural significance. Chef Robert listened and engaged with comments, expressing interest in some of the foods mentioned.

Lorena shared her step-by-step approach to helping clients manage their blood glucose levels while enjoying traditional foods. She begins by assessing how clients monitor their glucose and gathers detailed information about their diet. Lorena then recommends paired testing for 2-3 days to track blood glucose responses to meals. Finally, she provides personalized recommendations aligned with American Diabetes Association guidelines, focusing on maintaining target blood glucose levels while incorporating traditional foods.

Lorena discussed strategies for healthy eating, focusing on nutrient-dense options and carbohydrate management. She suggested making a French toast alternative with fruits, nuts, and a sweetener like date paste, which has a lower glycemic response than sugar or sugar-free syrup. Lorena emphasized the importance of tracking carbohydrate intake and using tools like CGM values to adjust meals accordingly. She encouraged trying the French toast recipe three times a week and enjoying sweetbreads about twice a week.

Lorena shared tips for healthy grocery shopping on a budget, emphasizing the importance of buying in-season produce and using frozen foods, which can be more cost-effective and just as nutritious as fresh options. She advised using AI for meal planning, shopping during senior discounts, utilizing coupons, and incorporating soy foods like tofu for protein. Chef agreed and highlighted the benefits of frozen foods, noting that many people overlook them due to misconceptions about freshness.

Chef and Lorena discussed the importance of clear communication and professional guidance for individuals managing diabetes, emphasizing the need for consulting healthcare professionals and diabetes educators to separate myths from facts. Lorena expressed joy in helping people gain the knowledge and skills to manage their condition effectively, leading to improved health outcomes and reduced need for frequent visits. She shared her social media platforms in both English and Spanish as the best ways for listeners to connect with her for further support.

Lorena Drago, a diabetes management expert, offered three free webinars on managing post-meal blood glucose levels, which she will contact participants about directly. Chef interviewed Lorena about diabetes management and concluded with a rapid-fire Q&A game. Chef mentioned that the podcast episode would be available in about a week, after a brief delay due to a family celebration of their new grandchild.

How can our listeners connect with you?

• Website:www.lorenadrago.com

• Instagram: https://www.instagram.com/lorenadragomsrd         

• TikTok URL: https://www.tiktok.com/@lorenadiabetesnutrition

• Facebook SPANISH URL: https://www.facebook.com/lorenadragoexpertaendiabetes/

• Facebook Group URL: https://www.facebook.com/Diabetesandnutritioneducation/

• Twitter(X) URL: https://twitter.com/lorenadrago 

• LinkedIn URL:https://www.linkedin.com/in/lorenadrago/ 

Instagram SPANISH URL: https://www.instagram.com/diabetesandnutritioneducation/

• 2 tablespoons butter
• 1 tablespoon oil
• 1⁄2lb fresh mushrooms (sliced)
• 2 tablespoons minced shallots

• Heat the butter and oil in a skillet over high heat. It is hot enough when the foam on the butter has begun to subside.
• Add the mushrooms and saute for 4-5 minutes or until they begin to brown.
• Add the shallots and saute over moderate heat for 2 more minutes. Serve.

• ▢ 2 packed cups cooked spaghetti squash, from a 2.2 lb spaghetti squash
• ▢ 1 large egg
• ▢ 3/4 cup finely shredded part-skim mozzarella cheese
• ▢ 1/4 cup shredded Parmesan cheese, not grated
• ▢ 1 teaspoon minced garlic
• ▢ 1 teaspoon dried oregano

• ▢ 1/3 cup tomato-basil marinara sauce, or pizza sauce
• ▢ 1/2 cup shredded part-skim mozzarella cheese

• To quickly cook the spaghetti squash pierce it all over with a knife and microwave 5 minutes. Then continue to cook in 2 minute increments until the skin gives when pressed.
• Cut it open, remove the seeds and scrape the squash out with a fork.
• Place the cooked spaghetti squash in a clean cheesecloth or dish cloth and squeeze all the water out REALLY well.
• Preheat the oven to 375F. Line 2 sheet pans with parchment paper and spray with oil.
• In a medium bowl, mix the spaghetti squash with the egg, mozzarella, Parmesan, oregano and garlic powder.

Water, Salt,Flour,Yeast... Let's Talk About Healthy Bread Made with Sole

Links:

Chef Roberts bread baking 

https://happydiabetic.com/?p=2222

Grind your own flour:  

https://www.seriouseats.com/breadmaking-101-the-science-of-baking-bread-and-how-to-do-it-righ

Susan Weiner is an award-winning nutrition, health and diabetes expert and the owner of Susan Weiner Nutrition, PLLC. Susan served as the 2015 ADCES Diabetes Educator of the Year and is an ADCES fellow. Among her many distinguished awards, she is the recipient of the 2019 Metropolitan New York Association of Diabetes Educators Advocate of the Year Award and the 2018 Media Excellence Award from the New York State Academy of Nutrition and Dietetics.

Susan is the "Diabetes in Real Life" columnist for Endocrine Today and is the on-air host for video interviews and content for Healio.com. She is the co-author of The Complete Diabetes Organizer: Your Guide to a Less Stressful and More Manageable Diabetes Life and Diabetes: 365 Tips for Living Well. Susan has extensive TV, radio, podcast and video experience and is well versed in media communications.

Susan is a well-respected national and international speaker on a variety of topics related to nutrition, diabetes, wellness and health, and has authored dozens of articles in peer reviewed journals. She has authored and been cited in over 300 articles for popular press, consumer publications and online sites. Susan earned her Master's Degree in Applied Physiology and Nutrition from Columbia University.

Happy Diabetic Cooks his way Thru Italy

Eating My Way Through Italy: The Happy Diabetic Style. Taking the slow road to Discover the Hidden Treasures of the Italian Mediterranean Dinner Table

Our pick of restaurants was Sfoglia Rina which served the most impressive tortelloni we had in Bologna.

I love Sfoglia Rina for a number of reasons:

• They make their own fresh pasta.
• They only serve pasta and desserts, so it's ideal if you don't want an epic multi-course meal.
• They are open all day until 8 pm so you can eat outside the usual strict Italian mealtimes.
• It's good value as there's no cover charge and water is free (very rare in Italy).
• The space is cool and modern with unusual lampshades and tables decorated with pots of fresh herbs.
• It's casual—the menu is on a blackboard and you write your table number and order on the notepad and give it to the waiter then pay afterwards at the till.

https://happydiabetic.com/?p=2421

serves 2

·       1 cup grape or cherry tomatoes, halved

·       2 whole heads of garlic sliced

·       1/3 cup olive oil

·       salt & pepper to taste

·       fresh rocket arugula or spinach or a combo

·       ½ cup white wine

·       Chili flakes to taste

·       1 cup cooked linguini

·       fresh Parmesan region

1.              Slice the garlic thin and place into the pan with the olive oil no heat.

2.              Put the pan on medium heat and cook the garlic until there is a little color. Add the sliced tomatoes, season with salt and pepper.

3.              When the tomatoes are cooked 3-4 min add the rocket/augla/spinage  Allow to cook over med  heat. allowing all the flavors to mingle.

4.              Add the cooked pasta aldente Toss the tomato garlic sauce with the cooked pasta and fresh rocket and serve with fresh graded cheese.

 ______________________________

Hotel Posta

https://www.hotelposta.re.it/en/

https://www.consorziovaccherosse.it/en/

https://www.facebook.com/consorziovaccherosse

 
Janice Baker is a Registered Dietitian /Nutritionist, Certified Diabetes Care & Education Specialist, Certified Nutrition Support Clinician, and Board Certified-Advanced Diabetes Management.

 Janice J Baker  is a registered dietitian nutritionist, certified diabetes care and education specialist, certified nutrition support clinician and board certified in advanced diabetes management in San Diego CA and has over 41 years of experience in the field of medical nutrition therapy and diabetes management, along with experience in working with those with eating disorders and disordered eating. She graduated from California Polytechnic State University San Luis Obispo with her degree in nutrition science in 1981.
You can contact Janice for more information about her services at jbaker9@gmail.com and follow her Facebook page at Baker Nutrition

Janice Baker, MBA, RD, CDE, CNSC, BC-ADM

Starring Mr. Divabetic, Best-Selling Author Tonya Kappes, Mama Rose Marie, Patricia Addie-Gentle RN, CDCES, Maryann Horst Nicolay MEd, NTDR, Kathie Dolgin aka 'High Voltage,' Seveda Williams, Catherine Schuller, Dave Jones, and Lorraine Brooks. Produced by Leisa Chester Weir. Special thanks to our colleague, the multi-talented Wendy Radford.

Blog Talk link: https://www.blogtalkradio.com/divatalkradio1/2023/01/16/divabetic-mysteries-tomorrow-is-not-on-the-menu-part-8

• Encourage people with diabetes to problem-solve issues related to their self-care like their favorite TV detectives
• (write things down, search for clues and share information with your healthcare collaborators and ask questions)
• Manage diabetes as a team rather than go it alone
• Make learning about diabetes fun and interesting

This is the Happy Diabetic Kitchen--- In this episode, we will hear from some of my very good friends in the diabetic community who will share their personal goals for the New Year! So, get ready! We are stepping into the New Year together exploring ideas for a happy healthy lifestyle way of eating!

It's time to gather your thoughts, journals and goals for a New Year's refresh.

As someone who's trying to live my best diabetic life, New Year's is an opportunity to reset, regroup, and revitalize.

I want to have revolution of goals and ideas… not a revolt! Keep an open mind… Stay open to possibilities of trying something new.

That said, it's best to get a head start on your New Year's resolutions now.

It just isn't going to happen. But, if you stand firm in actually sticking to your resolutions this year.

So, whether you want to get back on that fitness grind, sharpen certain skills or be more productive, we have invited some amazing folks who live in the diabetic space every day to tell you about their list of the top New Year's resolutions to give you inspiration for 2023.

I think it will inspire you…

Our guests on the podcast:

Guest New Year Resolutions

Max Mr. Divabetic  -

You know him as Mr. Divabetic, the fruit suit clad man-about-town. He is the resident master of ceremonies and happy healthcare anchor on Diva TalkRadio, a podcast channel featuring diabetes edu-tainment and information.  When he re-appears from the studio booth and sheds his pineapple and watermelon jacket, he transforms into the mild-mannered, yet passionate Max Szadek, the founder and executive director of Divabetic and WEGO Health Activist Award nominee.

Inspired by his former boss, Luther Vandross, who suffered in silence with his diabetes, Max founded Divabetic to encourage women and their families to accept a diabetes diagnosis boldly, with a Glam More, Fear Less attitude. With a background in entertainment and armed with a team of diabetes health and wellness educators, fashionistas.

Mr. Divabetic's enthusiasm is infectious, and you can follow him on Twitter, Facebook, and his world-famous blog for diabetes news, updates, and all things pop culture.

"I'm on a mission to change attitudes in those affected by diabetes to stay healthy and upbeat about their care so they can continue to enjoy the glamorous life." - Max Szadek

Max the Divabetic

Janice Baker

Janice Baker

25 - Interview With a Dietician

 Kim Stewart

Kimberly Stuart

ABOUT KIM

Kimberly Stuart, she holds degrees from St. Olaf College and the University of Iowa. She learned lots of interesting things at these fine institutions, none of which prepared her for the lethal cocktail of parenthood and writing. Stuart is the author of eight published novels, including the Heidi Elliott series, Act Two, Stretch Marks, Operation Bonnet, Sugar, and Heart Land. She is a frequent public speaker and is passionate about helping others live great stories. Kimberly lives, plays, works in Des Moines, Iowa, where she makes her home with one forgiving husband, three wily kids and a black Schnauzer named Scout.

Annie Smolinski

Bill Polansky

Bill Polansky

Dr. Bill Polonsky is Associate Clinical Professor in Psychiatry at the University of California San Diego. He received his PhD in clinical psychology from Yale University and has served as Senior Psychologist at the Joslin Diabetes Center in Boston, faculty member at Harvard Medical School and Chairman of the National Certification Board for Diabetes Educators.

 Cindy Lewis my wife/partner of 42 years. Cindy has been what I like to call a type 3 diabetic, she has been my support, my helper my supporter my diabetic champion since my diagnosis in 1998.

Bruschetta- Classic and refreshing, bruschetta is the crowd-pleasing party app you can always count on. This easy appetizer is proof that sometimes the most simple ingredients are the most delicious. Toasted bread rubbed with garlic is topped with an herby, garlicky tomato mixture in this recipe for the freshest addition to any spread. While this dish is perfect for putting your summer tomatoes to use in the best possible way, you can still make this dish any time of year! Follow our top tips for acing this bruschetta for your summer BBQ or holiday dinner party. 

In this episode, we cover:

The hidden health toll of ultra-processed foods

The importance of cooking with real foods

Healthier Food Choices

Food Addiction Awareness

Ultra-Processed Foods and Diabetes Risk

Misleading Food Label Terminology

Portion Control and Food Cravings

Healthy Eating Strategies for Diabetes

Bertrand Amaraggi: Co-founder & CEO

Julie Ruelle, RD: GoCoCo Registered Dietitian

GoCoCo, Download the app: https://www.gococo.app/

GoCoCo, Our Philosophy: https://www.gococo.app/our-philosophy 

GoCoCo, For people living with or at risk for diabetes: https://www.gococo.app/post/our-type-2-diabetes-warning

The NOVA Food Classification System

The meeting focused on discussing food addiction and the impact of ultra-processed foods on health, particularly for people with diabetes, with Bertrand and Julie sharing insights about the Go Coco app's role in helping users make healthier food choices. The discussion explored how processed foods can be addictive and harmful, while emphasizing the importance of reading labels and choosing whole, unprocessed foods. The conversation concluded with practical strategies for improving diet and health, including the use of the Go Coco app's features and the importance of making gradual changes to eating habits.

Chef Robert to subscribe to the Go Coco app and test the new real food tracker feature.Listeners to look at their pantry and make a small, subtle change in their eating habits this week.Listeners to try adding more fruits and vegetables to their diet instead of focusing on what to eliminate.Go Coco team to continue improving the app based on user feedback and suggestions.Chef Robert to potentially meet with Bertrand in Barcelona during his planned trip to Spain in February.

Chef and Bertrand discussed the growing awareness and concern around the topic of food addiction, noting its increasing presence in media and public discourse. Bertrand highlighted the similarity between the techniques used by tobacco companies to create addiction and those applied by the food industry, emphasizing the success of these strategies in forming habits. Chef expressed excitement about the potential of Go Cocoa as a solution to help people, while Julie, a repeat guest, shared her enthusiasm for being part of the discussion.

Chef welcomed Julie and Bertrand to the podcast, highlighting their role in creating the Go Coco app, which helps people, especially those with diabetes, identify and avoid ultra-processed foods. Bertrand explained the app's origins in Spain six years ago and its mission to improve health by offering better food choices. Julie, a registered dietitian, shared her experience working with Go Coco, emphasizing her focus on empowering consumers to make healthier decisions for themselves and their families.

The discussion focused on ultra-processed foods (UPFs) and their impact on diabetes. Julie explained that UPFs are foods that wouldn't be found in a home kitchen and are often highly palatable and addictive, with a study showing a 17% increased risk of type 2 diabetes for every 10% increase in UPF consumption. Bertrand shared user experiences with artificial sweeteners having similar effects to sugar, and both Julie and Bertrand emphasized that people with diabetes should reduce their consumption of UPFs by focusing on whole, unprocessed foods. They also discussed how UPFs often contain unhealthy fats and can lead to weight gain, with Bertrand noting that processed foods are designed to be addictive and consumed in larger quantities despite having the same nutritional profile as unprocessed alternatives.

The group discussed the challenges of portion control and food cravings, particularly for snack foods like Doritos and cake. Julie explained a study about the first bite of cake being the most satisfying, leading to overeating. They emphasized the importance of reading food labels and choosing foods with simple, recognizable ingredients. Julie recommended using the Go Coco app to scan food labels and get information on ultra-processed foods. The conversation concluded with a discussion on rethinking convenience in diabetes-friendly eating, suggesting that whole, less processed foods like fruits and nuts can be convenient options.

Chef and Julie discussed the misleading nature of food labels, particularly terms like "low sugar" and "diabetes-friendly," which can still refer to ultra-processed foods. Julie explained that such products often contain multiple non-nutritive sweeteners and added fats to maintain taste, and she emphasized that whole, unprocessed foods are more satisfying and less likely to lead to overeating. Bertrand noted that "low fat" claims are not found on fruits and vegetables, and Chef agreed that these labels can mislead consumers.

Chef Robert, Julie, and Bertrand discussed practical strategies for improving diet and health, particularly for those with diabetes. Julie introduced a new feature in the Go Coco app, the real food tracker, which analyzes meals and provides advice on improving nutrition. Bertrand emphasized the importance of small, gradual changes in diet, such as reducing ultra-processed foods and replacing sugary drinks with alternatives like sparkling water. Chef Robert encouraged listeners to make subtle changes to their eating habits and adopt a healthier lifestyle. Julie expressed hope in the power of conversation and suggested focusing on adding healthy foods, like fruits and vegetables, rather than subtracting unhealthy ones.

The meeting focused on the Gococo app, which helps users make healthier food choices by scanning products and providing nutritional information. Bertrand explained that the app offers a free trial and a free version, with additional features available for a fee. Julie emphasized that user feedback has been instrumental in developing the app's features, particularly for people living with diabetes. The discussion highlighted the importance of awareness and education in making healthier food choices, while also acknowledging the joy of cooking and enjoying food.

My name is Ginger Vieira, and I am passionate about helping people with diabetes and other chronic illnesses live full lives! I live with type 1 diabetes, celiac disease, hypothyroidism, and fibromyalgia. These conditions have never stopped me from living a full, active, energetic, and busy life!

Learning how to thrive despite the challenges of my chronic illnesses is something I strive to help others learn how to do, too.

Today, I am the Associate Director of Communications at T1D Exchange. T1D Exchange works to improve care and quality of life for people with type 1 diabetes through research that identifies critical problems or challenges. Learn more about T1D Exchange's mission and how to participate from home in research here.

• T1D Exchange Registry
• My website: GingerVieira.com
• My Instagram

My published books include:

• Ain't Gonna Hide My T1D (for children)
• When I Go Low (for children)
• Pregnancy with Type 1 Diabetes
• Your Diabetes Science Experiment
• Emotional Eating with Diabetes
• Dealing with Diabetes Burnout

I have created in-depth, real-life, well-researched content on topics including:

• diabetes burnout
• real-life HbA1c tips and goals
• your diabetes relationship with food
• balancing your blood sugar during exercise
• low-carb nutrition
• flexible-carb nutrition
• diabetes-related anxiety
• pregnancy with type 1 diabetes
• weight-loss with diabetes
• insulin and other diabetes medications
• diabetes news and research
• saving money on diabetes supplies
• insulin dosing strategies
• talking to teens about type 1 diabetes
• helping CDEs work with struggling patients
• goal-setting in diabetes management
• teaching non-diabetics how to support loved ones
• …and on and on and on!

Visit this page for links to nearly every article I've written.

My background includes a B.S. in Professional Writing from Champlain College and certifications in cognitive coaching, Ashtanga Yoga, and personal training. Back in the day, I set 15 records in drug-free amateur powerlifting with record lifts of 190 lb. bench press, 265 lb. squat, and a 300 lb. deadlift. (You can find old competition videos on YouTube!) No more heavy lifting for me these days, but you will find me using most of my free-time jumping rope, lifting light weights, walking my dog with my handsome fella, sprinting up and down the sidewalk, and scootering with my kiddos in empty parking lots.

Today, I am a mother of two little ladies, living in Vermont with my handsome fella and the world's most loyal pups, Petey and Wilma.

Find links to my past freelance work here:

• DiabetesMine
• T1D Exchange
• BeyondType1
• BeyondType2
• Omnipod
• mySugr
• DiabetesStrong
• Healthline
• Diathrive
• InsulinNation
• Type2Nation
• OnTrackDiabetes
• HealthCentral
• EverydayHealth
• MindBodyGreen

Visit my LinkedIn profile for more on my professional history.

 
Janice Baker is a Registered Dietitian /Nutritionist, Certified Diabetes Care & Education Specialist, Certified Nutrition Support Clinician, and Board Certified-Advanced Diabetes Management.

 Janice J Baker  is a registered dietitian nutritionist, certified diabetes care and education specialist, certified nutrition support clinician and board certified in advanced diabetes management in San Diego CA and has over 41 years of experience in the field of medical nutrition therapy and diabetes management, along with experience in working with those with eating disorders and disordered eating. She graduated from California Polytechnic State University San Luis Obispo with her degree in nutrition science in 1981.
You can contact Janice for more information about her services at jbaker9@gmail.com and follow her Facebook page at Baker Nutrition

Janice Baker, MBA, RD, CDE, CNSC, BC-ADM

Regenerative farming is not for the faint of heart! It's about providing you with wholesome quality meat for your family. That allows you to vote for a better world using your food dollars. It's about our family farm and practicing the Soil Health Principles and providing nutrients for a living soil. It's daily moves for our livestock and providing them fresh fields to forage and offering them free choice mineral. Giving them the best life possible.

Corn 3 Ways!

Please visit https://www.usmed.com/happydiabetic/ today for a free benefits check

Key Points:

• Origins: Inspired by the traditional diets of countries like Greece, Italy, and Spain.

• Core principles:

• Emphasis on fresh vegetables, fruits, whole grains, and legumes.

• Healthy fats like olive oil and nuts.

• Lean proteins—particularly fish and poultry.

• Herbs and spices for flavor instead of salt.

• Moderation with red wine and dairy (optional, and always in consultation with a healthcare provider).

 Fun fact: The Mediterranean diet is consistently ranked as one of the healthiest

diets globally due to its heart-protective benefits.

The Mediterranean Diet is a way of eating based on the traditional dietary habits of countries

bordering the Mediterranean Sea, including Greece, Italy, and Spain. It's renowned for

promoting long-term health, especially for heart health, and is often hailed as one of the

healthiest diets in the world.

The Mediterranean diet draws inspiration from the eating patterns of Mediterranean countries, where the focus has always been on fresh, seasonal, and local ingredients. It's a way of life that emphasizes balance, community, and enjoying meals together. This diet has been studied extensively and is linked to a variety of health benefits, particularly in reducing the risk of heart disease and stroke.

1. Fruits and Vegetables
   One of the hallmarks of the Mediterranean diet is an abundance of fresh fruits and vegetables. These are typically eaten in every meal, providing a rich source of vitamins, minerals, and antioxidants. Vegetables like tomatoes, spinach, and peppers, and fruits like oranges, grapes, and apples, are common.

2. Whole Grains and Legumes
   Whole grains such as whole wheat bread, brown rice, and quinoa are staples. Legumes like lentils, chickpeas, and beans are also featured prominently. These foods are high in fiber, which promotes digestive health and helps maintain stable blood sugar levels.

3. Healthy Fats
   Olive oil is the primary source of fat in the Mediterranean diet. It's rich in monounsaturated fats, which are heart-healthy. Nuts, seeds, and avocados also provide healthy fats, which are important for brain function and overall health.

4. Lean Proteins
   Lean proteins, especially fish and poultry, are preferred over red meats. Fish like salmon, sardines, and mackerel are high in omega-3 fatty acids, which are crucial for heart health. Poultry is typically consumed in moderate amounts, and red meat is eaten sparingly.

5. Herbs and Spices
   The Mediterranean diet emphasizes using herbs and spices to add flavor to dishes instead of relying on salt. Common herbs and spices include garlic, basil, oregano, thyme, rosemary, and cinnamon, which also offer additional health benefits due to their antioxidant properties.

6. Moderation with Dairy and Wine
   Dairy is consumed in moderation, with an emphasis on low-fat or fat-free options like Greek yogurt and cheese (often feta or Parmesan). Wine is also consumed in moderation, usually red wine, and often with meals. It's important to note that wine should only be consumed if it's appropriate for your health and lifestyle, and always in consultation with a healthcare provider.

The Mediterranean diet is consistently ranked as one of the healthiest diets globally, largely because of its heart-protective benefits. Studies have shown that people who follow the Mediterranean diet have a lower risk of developing heart disease, high blood pressure, and diabetes. It's also linked to a longer life expectancy and a lower risk of cognitive decline.

In summary, the Mediterranean Diet is not just a way of eating but a lifestyle that focuses on whole, natural foods, healthy fats, lean proteins, and a moderate, balanced approach to eating. Whether you're looking to improve heart health, manage weight, or just eat more mindfully, the Mediterranean diet provides a delicious and sustainable way to nourish your body.

 Scientific Benefits:

• Blood sugar control:

• The fiber from vegetables, whole grains, and legumes slows the absorption of glucose, preventing spikes.

• Heart health benefits:

• Rich in healthy fats and antioxidants, reducing inflammation and supporting cardiovascular health—a key concern for diabetics.

• Weight management:

• The diet is naturally lower in processed foods and sugar, promoting weight control, which can improve insulin sensitivity.

  Breakfast:

• Greek yogurt parfait with chia seeds, berries, and a sprinkle of nuts.

• Vegetable omelet with spinach, tomatoes, and feta cheese.

 Lunch:

• Mediterranean salad bowl: Romaine, cucumbers, tomatoes, olives, grilled chicken, and a lemon-olive oil vinaigrette.

• Hummus and veggie wrap: Whole wheat wrap with hummus, shredded carrots, cucumbers, and leafy greens.

 Dinner:

• Baked salmon with roasted zucchini and quinoa (season with lemon, garlic, and herbs).

• Stuffed peppers with ground turkey, tomatoes, and brown rice.

 Snack:

• Mixed nuts with a few olives.

• Cucumber slices with tzatziki.

 Segment 5: Practical Tips for Getting Started (5-7 mins)

 Shopping Tips:

• Stick to the perimeter of the grocery store for fresh produce, lean meats, and whole grains.

• Read labels: Choose olive oil-based dressings over creamy or sugary ones.

 Meal Prep Strategies:

• Batch cook grains and proteins for easy meal assembly during the week.

• Make your own Mediterranean spice blend with oregano, thyme, garlic powder, and paprika.

Enjoy this interview with a remarkable man, programmer and type 2 diabetic Alfredo Holguin.

It's springtime and we're back with a conversation about the origin and culinary potential of strawberries, as well as an original recipe and more!