Episode 16 Resources

Links and addtional info about everything discussed in this episode

Tabata: Effective for Diabetics

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High Intensity Interval Training (aka HIIT) is an effective workout for diabetics due to the fact that it successfully burns fat!

Tabata is an example of HIIT! Try this and any of our other Tabata’s to turn up the fat burn!

20 seconds speed skaters, 10 second break.
20 seconds toe touch crunches, 10 second break.
20 seconds jumping jacks, 10 second break.
20 seconds switch kicks, 10 second break.

Repeat for a total of 4 minutes.

Other great interval training you can do if you’re starting out an exercise routine for the first time is taking a spin class or working on the bike on your own.  This is a low impact workout for those who may have knee or ankle problems.  The best way to incorporate intervals on your own is to increase your speed or resistance for 20 – 30 seconds and bring it back down to a normal speed for 10 seconds in between.  Other gym options to train with intervals is the elliptical or the treadmill by doing the same as just explained on the bike!

Diabetes Special Hit List

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For our “Hit List” segment this week, we wanted to share songs that would be meaningful to those who suffer from Diabetes. I was searching some of the Diabetes forums and I came across someone who posted that the song “Try” by Pink was inspirational to her. She had said, “Try, by Pink is my motivational song for diabetes, to try to keep my bg under control, exercise and manage my diet 24 hrs a day!” This song can really be motivational for anyone struggling and we knew that it had to be one of our picks for this week!

For our second song of the week, we were looking for an artist or celebrity who themselves suffer from Diabetes. We came across this great post about Patti LaBelle and her battle with Diabetes! Therefore, this week, we give a shout out to the “Divabetic” herself with a little “Lady Marmalade”!

We hope you enjoy our picks for this week and they give you that extra boost of motivation when you need it most! Happy listening!

Dill & Feta Turkey Burgers

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We are huge fans of turkey burgers, dill and feta so when we found this recipe that included all three we couldn’t resist sharing it. Super easy ingredients, super healthy, super awesome.

Had we not already ordered Custom Fit Meals for dinner this week, we would definitely be making these burgers!

Check out the recipe for these Dill & Feta Turkey Burgers!


PCOS and Diabetes

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Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that Michelle lives with that relates to insulin resistance.  It mimics diabetes and sometimes the two can go hand-in-hand.  In fact, the medication Michelle takes to keep her PCOS under control is metformin which is a medication prescribed to diabetics.

Just like prediabetes, diet and exercise which results in weightloss can help with treatment and cure of PCOS.

To learn more about PCOS check out this post from Diabetes Life.

The Diabetes Episode

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Jeannine and FourC

So this week’s episode was all about Diabetes with a focus on Type 2.  We had Nutritionist, Jeannine Andre-Burns on the show with us who answered some really important questions about this disease.  Those questions are listed at the very bottom of this post and you can check out the entire taped show with Jeannine in our Show section of the site!

Through the many, many years that I, Lisa, was overweight it always crossed my mind if I had prediabetes. Learning about Diabetes for this episode really opened my eyes to the danger I was in while I was overweight.

Diabetes is a disease that develops when the body doesn’t create enough insulin, or doesn’t effectively produce insulin, in order to process sugar.  When the sugar (glucose) cannot be processed, your body stores it as fat.  When your body gets to a point where it is overloaded with glucose it begins to build up in the blood instead of being absorbed by cells in the body and results in high blood glucose levels.

Prediabetes is when your blood glucose levels are high, but not high enough to be diagnosed with Diabetes.  This means you are at risk for developing Type 2 Diabetes, heart disease and stroke.  With weight loss and physical activity you can lower your blood glucose levels and no longer be a risk.

Symptoms of diabetes can include increase urination, thirst, unexplained weight loss, fatigue, blurred vision, increased hunger and sores that do not heal.

The only way to prevent Diabetes is to change your diet and to make exercise part of your lifestyle.  Watching your sugar intake, being smart about eating low glycemic fruits and vegetables and having balanced meals with lean proteins and good fats can aid in prevention.

*Resource for information by National Diabetes Information Clearinghouse (NDIC)

Here are some tips and resources for prevention, symptoms/detection, and support.

Foods That Help Fight Diabetes - Add these foods to your shopping list to help fight diabetes!

Take the Diabetes Risk Test at Diabetes.org!  A score of 4 or less indicates that you’re at a lower risk for having prediabetes or diabetes.

If you’ve been diagnosed with Diabetes its important that you have support around you.  Whether it be more information for your family on how to handle your new lifestyle or getting in touch with others with Diabetes, check out Diabetes.org for more.

Here are just some of the questions we asked Jeannine during the show:

1.  How often to you see diabetic clients?

2.  Have you personally seen a client’s weight problems lead to diabetes?

3.  Do you have client’s that you have seen get their diabetes under control with diet and exercise?

4.  What type of meal plan do you recommend for a diabetic client?

5.  What foods are typically off limits?

6.  Which foods are not restricted?

7.  What is the typical age you have seen clients affected with diabetes?

8.  What other diseases have you helped clients fight with healthy eating?

9.  What does a typical nutritionist visit look like?

10.  What is one of your biggest client success stories?

Jeannine Andre-Burns, Nutritionist

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Jeannine Andre-Burns is a Board Certified Nutritionist holding her Masters Degree in Human Nutrition from the University of Bridgeport, her Bachelor Degree from Pace University and soon to complete her Didactic Program in Dietetics (DPD) at Brooklyn College.  She has taken classes in Bariatric Counseling with the American Association of Bariatric Counselors in order to help people in their psychological fight against obesity.  She is a member of American Nutrition Association, Academy of Nutrition and Dietetics, Society for Nutrition Education and Behavior, American Society for Nutrition, Advocate for the American Diabetes Association and Crown Heights Leadership Institute for up-and-coming Community Leaders.  She volunteered at the Columbia Presbyterian “Milk Shake” program helping cancer patients increase their nutrition through milk shakes; and she was a Nutrition Instructor for the Eyes Program (Empowering Youth to Excel and Succeed) and gave numerous talks to the community on nutrition education.

Her current position as a Clinical Nutritionists helps with assessing, counseling, educating and coaching adults, geriatrics and children with various disorders such as high blood pressure, diabetes, high cholesterol and gastrointestinal autoimmune disease and other disorders of the digestion tract.  Her unique way of educating people on the science of their bodies and how the world around them makes it tick helps deepen their understanding, which allows them to make long term lifestyle changes, reversing their conditions, having a sense of well-being and youthfulness.

In her spare time, she is a member of the Park Slope Food Coop and her background in technology marries her Nutritional skills with Software to development great application solutions to help make her clinical practice easier.  She also loves biking, roller skating, tennis, urban living, museums and taking morning walks with her dog Cocoa.

She is currently revamping her website at www.mygoodnutritionmatters.com

She has office hours at Lexington ENT in Manhattan and weekend hours at Sunshine Medical, P.C. in Brooklyn.

Diabetes + Dessert = Totally Tasty

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Just because you have Diabetes doesn’t mean you’re not still having dessert.


At Health.com they have an amazing list of diabetes friendly desserts and specifically we liked the Black Forest Trifle, photo above.

Jeannine also brought us a whole bunch of great treats from Perelandra, a natural health food store located in Brooklyn all diabetes friendly! The Erythritol is a sugar substitute, as well as Truvia that you can see in the photo. Also, the chocolate bars are gluten free and along with the cookies all tasted fantastic!

Perelandra Goodies


Get Some Help in the Kitchen!

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Two fantastic cook books are on our book review this week!

Diabetes and the kitchen go hand-in-hand. You have control over what you eat and the best way to take control is to use these two books as your guides!

Book 1 - The-Stress-Free-Diabetic-Kitchen

The Stress Free Diabetes Kitchen by Barbara Seelig-Brown 

Book 2 - diabetes-wt-loss-week-by-week-jill-pic-of-book

and Diabetes Weight Loss – Week by Week by Jill Weisenberger assists you in creating a meal plan on a week-by-week basis to aid you in your weight loss.  This is not only for diabetics! Many people say that this book works well for anyone looking to lose weight!

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