The Talking Apron: Your Kitchen Companion for Diabetes-Friendly Living

Hello Listeners, This week on The Talking Apron, Anne dives into the delicious science of resistant starches and how a few kitchen tweaks can turn holiday favorites like sweet potatoes, rice and potatoes into gut-friendly, blood sugar steadying allies. You'll learn: What resistant starch really is (and how it supports your microbiome and insulin sensitivity). Why cooling cooked starches changes their chemistry for bettwe blood sugar control. Simple holiday swaps and cooking methods that let you enjoy the season without the spikes. The connection between gut health, inflammation, and long term glucose balance This episode blends nutrition science and real life strategies so you can enjoy your favorite dishes and protect your blood sugar this holiday season. FREE video guide mentioned in podcast: and start balancing your meals with science backed strategies that work.

Hey there, Do you ever feel like eating healthy has turned into a math test? Counting calories, logging bites and stressing over the numbers can leave you exhausted and no closer to balanced blood sugar. In this episode of The Talking Apron, Nutrition Educator and Diabetes Prevention Coach Anne Bernardin shares how to tune back into your body's natural cues and discover your own Portion Power-no calculator required. You'll learn: Why calorie counting often backfires for women managing blood sugar How to use the hunger-fullness scale and "pause points" to reconnect with your body The science behind fiber and protein for lasting satisfaction Simple visual tools to portaion withour tracking apps Easy kitchen tricks to eat to satisfaction, not stress Listen in and start building peace with your plate-one mindful meal at a time Grab your Free video guide: at https://www.thetalkingapron.com/five-hacks

Hey There Folks, fiber doesn't just keep you regular, it's one of the most powerful tools for lowering blood sugar and reversing insulin resistance. In this episode of The Talking Apron, host Anne Bernardin, Nutrition Educator and Certified Diabetes Prevention Coach, explains how small fiber-focused food swaps, can make a big difference in your glucose control. You'll learn: Why fiber slows glucose absorption and lowers insulin demand How gut health and inflammation impact insulin resistance Simple ways to add more fiber to every day meals On kitchen challenge to improve your blood sugar this week.   GRAB the FREE video guide And start feeling more in control of your health, without restiriction or overwhelm.

Hello and Welcome, Most women think health confidence comes from willpower. The truth?-  It's built one small win at a time. In this episode of The Talking Apron, Ann shares three simple strategies, that help reduce blood sugar, that build proof-and with proof, that the small healthy habit changes are working, comes confidence: Tracking- how a simple low carb food swaps, stress and wins journal connects your daily choices to your blood sugar results. Planning Meals(not meal planning)- strategizing your meals for stressful days Stress Check-ins- how a five-minute Sunday pause can lower cortisol and boost insulin sensitivity. Confidence doesn't grow overnight- it's built from habits that prove to you, I can do this. Are you worried about your health today and in the future, is diabetes looming?  Here is a FREE video guide for 5 Hacks to Lower Blood Sugar FAST. Take a look, all back by science and used for years by Anne

Hello There, Most of us think about food, exercise, or stress when it comes to blood sugar. But sleep? That often gets left out.  The truth is, poor sleep can raise cortisol, spike your blood sugar, and even change the way you crave food the next day.   In this epidsode of The Talking Apron, Anne, breaks down: Why sleep deprivation raises fasting blood sugar How lack of rest drives carb and sugar cravings The real-life kitchen impact of a restless night sleep Simple apron approved tips to start sleeping better tonight.   If you've ever wondered why your morning numbers are higher after a short night, or why it feels harder to eat well when you're tired, this episode is for you.

Hey Folks, Did you know every bite of broccoli, spinach, or zucchini does more than just fill your plate, it powers the very engines of your body, the cell?  In this week's episode, I'll walk you through how vegetables fuel your cells through digestion and why this matters so much when you're working to keep blood sugar steady. Strengthen the gut lining, protectiing against "leaky gut" Regulate inflammation through out the body Even help trigger the release of GLP-1 It's simple science, explained in a way you understand to propel your health forward. Listen and Learn   Want the info mentioned in the podcast? Here it is! What Now? Ten Questions Women Ask When Diabetes is Knocking. https://www.thetalkingapron.com/whatnow-tenquestion

Hello, Welcome to this episode of The Talking Apron.   Fiber is more than just roughage. It's powerful nutrition science at work in your body. In this episode, we'll unpack how a fiber-rich diet supports gut healing, fuels your microbiome, and naturally boosts GLP-1, a hormone that plays a big role in blood sugar control. We'll cover: How fiber helps repair leaky gut and calm inflammation Why feeding your gut microbes leads to better overall health The surprising connection between biver and GLP-1 production for blood sugar balance Simple, practical ways to get more fiber on your plate every day If you've ever wondered how something as simple as vegetables, beans or whole grains could transform your health from the inside out, this episode will give you the clarity and confidence to make fiber your secret weapon.   Plus a Free Resource for you.  Simple help in to get you started when navigating a worry or new diagnosis of prediabetes.

Hey there! Tomatoes, peppers, potatoes, eggplant- these colorful "nightshade" vegetables" show up on our plates in so many ways. But if you've ever heard they're bad for inflammation, arthritis or even blood sugar, you might be wondering: Should I be eating them at all? In this episode of The Talking Apron, I break down: The real nutrition benefits of "nightshades" for blood sugar and overall health The myths about inflammation and arthritis and what science actually says The truth about lectins How to buy store and cook nightshades safely and deliciously Simple Diabetes friendly recipes you can enjly without fear If you've ever felt confused about whether these veggies belong in your kitchen, this conversation will healp you sort out fact from fiction, so you can cook with confidence and keep your meals nourishing and blood sugar balanced. Let's get personal... Are you someone who cares about your health future and is concerned about diabetes or maybe you've just been handed a rising A1C or the word prediabets came up at your last doctor's visit?  Now your mind is spinning...What can I eat? Do I have to give up pasta? Will I end up on insulin? This does not have to be you. Sometimes just a few small changes make all the difference. Grab your free guide: You'll find clear science backed answers you can use at your very next meal-no jargon, no judgemnt, just step by step support Listen Now to Episode #115 Nightshades and Lectins: What They Mean for Diabetes Health

Hey There Folks, In this episode of The Talking Apron, we're celebrating one of summer's most versitile vegetables: zucchini. From backyard gardens to farmers'markets, zucchini is everywhere this season, and it's more than just a side dish. Packed with fiber, hydrations and nutrients, this mild-tasting veggie can play a powerful role in keeping bloo sugar steady and meal prep simple. Here's what we're stirring up in today's kithen chat: The nutrition power of zucchini for balanced blood sugar Why zucchini is a diabetes-friendly swap for high-carb sides Smart tips for buying, storing and prepping summer squash batch cooking ideas, cook once, eat zucchini during the week or freeze Quick recipe inspirations that make healthy eating effortless Wheather you're facing a new prediabetes diagnosis or simply want to eat with more purpose, this episode shows you how zucchini can lighten your plate and your stress. Tune in and discover how a simple squash can become your secret weapon for diabetes-friendly meal planning.   Want the free Guide:   Click the link and as a bonus, recieve weekly, the recipes mentioned in the podcast.

Bold & Balanced: Black Pepper-The Tiny Spice That Makes Healthy Eating Pop Black pepper isn't Just a table shaker, it's a tiny metabolic helper.  In this episode of The Talking Apron podcast, we crack open the science of piperine, the compound that give pepper its kick and helps your body absorb foods like turmeric.  You'll learn how a simple grind can boost flavor, support insulin sensitivity, and make healthy meals feel anything but bland, In this episode, you'll learn: How piperine may enhance nutrient absorption Exactly how to buy, grind and store pepper for maximum punch (whole vs preground, black vs. white vs. green) Quick recipes to try Bite-sized History and fun facts If you are ready to season smarter, not just saltier, this is your episode for a litte step to change your health. Listen and find information on the FREE Guide:   Best, Anne

Hey There, Glad you found The Talking Apron podcast. Need a creamy way to keep blood sugar steady and dinner stress-free? In this episode of The Talking Apron, we dive into the mighty avocado. Your kitchen's build-in source of healthy fats, gut-loving fiber, and instant flavor.  You'll hear: Why the fat and fiber combo in avocados calms glucose spikes Simple tricks to buy, ripen and store without the dreaded gray spots Freezer friendly economics A moan worthy vegan chocolate pudding that low in net carbs Whether diabetes has arrived or is knocking at your door, meal-planning on the fly, or just curious about thes dark green powerhouse, you'll leave with practical tips you can use at your very next meal. Plus your recieve a dose of apron courage.  Pull up a chair, grab your water and let's get cooking.   Want the recipes mentioned in the podcast episodes find the link for the free guide below and you'll recieve weekly recipes and a touch of healthy inspiration.   Anne PS.  Hear is the FREE guide I spoke about during this episode.

Howdy Friends,  Welcome to The Talking Apron podcast. This episode is being recorded in the middle of summer, when gardens are bountiful and fresh food is at it's best. The herb, fresh, feathery dill isn't just for pickles. In episode 111, we break down dill's low-carb nutrition stats, research linking dill to better insulin sensitivity, food storage and a few recipes. Grab your cuppa.. water, hydrate and press play, let dill deliver big flavor and steadier numbers that may worry you. Listen for Anne's story,.. her worries that she has transformed into a free guide for listeners. Click here for   Best, Anne

Hey There Folks, Thanks for finding The Talking Apron podcast. Are you craving something sweet that won't send your glucose on a roller coaster? In this bite-sized episode, #109 Kiwi Kick-Start: A quick Boost for Blood Sugar Balance, host Anne Bernardin breaks down why kiwi fruit deserves a front-row spot in every pre-diabetic woman's kitchen (really everyone's kitchen). What you'll learn How to tame the sweet tooth spike-How kiwi's low glycemic load keeps numbers steady. Vitamin C power for faster healing-Collagen, immunity, and wound care in one juicy bite. Fiber and Digestion rescue-Beat bloat and boost gut health with kiwi's soluble fiber Smart  buying and Storing(peel or no-Peel?)- pro tips for ripening, refrigeration, freezing, and maximizing nutrients Quick after supper sweet treat Do you worry about your rising blood sugar numbers?  Or .just concerned about diabetes in general? Use this link to find the FREE guide     Pull up a chair-your apron's waiting! Warmly, Anne

Hey there! Thanks for finding The Talking Apron podcast. Do you ever feel like your food is flavorless? That your tired of the sauces and spices that you use. Try something new, use mint! In this crisp, refreshing episode, Anne(me) a certified Diabetes Prevention Coach, nutrition educator and no nonsense kitchen ally(who lives with type 1 diabetes) shows how the humble mint leave can add zing to meals and deliver science backed benefits for glucose control, digestion and a thriving gut biome. Here's what we're talking about in this episode: Nutritient punch and blood sugar support Gut loving goodness Simple flavor recipes Listen Now! Are you craving more clarity on your prediabetes journey? Your numbers are higher than you want?  Grab this FREE guide:   Best, Anne and The Talking Apron Team

Hello and Welcome, Small choices really do add up, especially when it comes to your plate. In this episode of The Talking Apron, we're diving into how adopting a sustainable growth mindset, where progress matters more than perfection can transform your relationship with food. You'll learn how adding even one vegetable a day can support blood sugar balance, boost energy, and build long-term health. Whether you're overwhelmed by food decisions or just need a little encouragement to stay consistent, this one's for you. Here's what we're talking about in today's episode: Why striving for perfection may be stalling your health progress. Easy ways to consistently eat more vegetables What just one extra veggie serving can do for your blood sugar Don't forget to hydrate first, your water is your best friend.   GRAB your FREE guide:  WHAT NOW? Ten questions All Newly Diagnosed Pre-Diabetics Ask. Best, Anne

Hey There Folks, Thanks for finding us, we are so glad you are on a journey to better your health. With today's podcast episode of The Talking Apron podcast, we ask the question, "Could the secret to sweet eating satisfaction be hiding in your spice rack?". In this flavorful episode, we are exploring the surprising benefits of cinnamon and the possible harms. You'll learn: What the science says about cinnamon and insulin sensitivity. The difference between Cassia and Ceylon cinnamon(and which is safer for daily use). How cinnamon is harvested and processed. Storage tips, shelf life, and how to spot the best quality. Delicious, no-sugar ways to add it to your day. And is it harmful? Whether you are newly diagnosed or just looking for simple ways to support your health through food, this episode gives you the facts and the flavor. FREE Resource: Grab your copy of "The Ten Questions All Newly Diagnosed Prediabetics ask". Subscribe for weekly tips on nutrition, stress, planning and diabetes friendly cooking that puts YOU back in charge of your health. Warmly, Anne Bernardin PS.  Here is the article.

Hey Folks, Thanks for finding us. Podcast #103 Spinach Revival: Small Leaf, Big Power. Spinach is having its' moment, and it's about time! In this episode of The Talking Apron, we're bringing this small but mighty leaf back into the spotlight, showing you how it can play a powerful role in your blood sugar balane, overall health, and weeknight meals. Here's what we're talking anout in today's episode: Science-backed benefits of spinach for your body and blood sugar. Spinach vs. kale: who really wins in the kitchen showdown? Quick and delicious ways to prepare spinach (even for picky eaters) Why you should never save the cooking water! Whatever happed to that curly spinach from the 60's Super simple ways to sneak spinach into your everyday meals Whether your trying to get more greens into your meals or just tired of the same-old sides, this episode will inspire you to give spinach a fresh look. Your health will thank you. Newly diagnosed as pre-diabetic? Download a FREE Guide: Thanks for tuning into The Talking Apron. We're grateful to be a part of your journey toward confident, healthy eating-one bite at a time. Best, Anne

Howdy Folks, Thanks for joining us. Podcast #102: Rooted in Health: Why Parsnips Matter! Parsnips might not be the friendliest of vegetables in the produce aisle, but they're packed with nutrients, blood sugar benefits, and cozy sweet flavor.  In this episode of The Talking Apron, Anne shares how this forgotten root can bring balance to your plate, and your pantry. We'll discuss: Meet the parsnip, a forgotten favorite Nutrition and blood sugar benefits Parsnips vs carrots and sweet potatoes Easy ways to cook parsnip Buying, storing and prepping An invitation to join others at the table Wrap up. And you'll learn: Why parsnips are a great choice for folks managing diabetes How they compare to carrots and sweet potatoes nutritionally Easy, delicious ways to cook Tips for purchasing How to cool them .. to create the resistant starch for even better blood sugar control   And learn about an opportunity to join Kitchen Table Talk, our new community for people ready to turn food stress into strength.  Reach out for more information: kitchen@thetalkingapron.com

Hey there Folks, In this flavor packed episode of The Talking Apron, Anne peels back the layers of garlic's history, from ancient pyramids,to your pantry. Discover why garlic is more than just a kitchen staple. It's a diabets-friendly superfood, with heart-healthy benefits, virtually no carbs, and a whole lot of character. You'll learn how to grow it, store it, and cook with it, plus hear the quirly folklore that made garlic famous for keeping vampires ( and high blood sugar) at bay. Stick around for a special invitation to become a Founding Member of Kitchen Table talk, The Talking Apron Membership at a reduce rate before June 30th.  Comment Table Talk, if interested in more information, or just simple say. I'm In.   Best, Anne Ps. Want the recipes shared on the podcast.. join the FaceBook group below and get the recipes weekly.

Hello and Welcome to Episode #100 of The Talking Apron podcast. In this milestone episode, "The Next Adventure in Nutrition and Diabetes", Anne Bernardin, type 1 diabetic, nutrition educator and founder of The Talking Apron, shares a hearfelt announcement that marks the beginning of a new chapter. Anne opens up about her deep committment to helping others not just manage, but truly live well with diabetes and why seh believes no one should suffer alone after a diagnosis. She introduces the brand new The Talking Apron Membership, created to give you more support, practical tools, and communityt as you navigate your health through better food choices. If you listen before June 30, 2024, join and become a Founding Member and you'll gain early access to: Bonus podcast content like recipes and recaps Mini Nutrition Courses Monthly live chats and Q & A's Cooking Tips A vibrant growing community And more to come!   If you're living with diabtes, supporting someone who is, or simply looking for confident, nourishing ways to care for your health through food-this episode is your invitation. Founding Membership is just $23.99/month This founding member offer ends June 30, 2025. After that, the price goes up. To join, DM Anne or comment "I'M IN". on social and she'll send you the private link. Connect with Anne Instagram @thetalkingapron YouTube @thetalkingapron-AnneBernardin Email: info@thetalkingapron.com