Tag: diabetes

A Look Back at 2018

A Look Back at 2018

Grateful for 2018

A Look Back at Laura Cipullo Whole Nutrition Services and the L’ifestyle Lounge in the Media!

by the Laura Cipullo Whole Nutrition Team

Can you believe 2018 is almost at an end? We’re getting closer to that time when we reflect on our favorite moments of the year and think about what we want to accomplish in the future. Given that, Laura thought it would be an ideal time to compile all the articles we’ve been quoted in this year – to give you the latest health news from our perspective – and to talk about what we hope for in 2019.

This past month the L’ifestyle Lounge was featured in the Bergen Record. Laura was quoted in “Minivan musings: Practicing mindfulness can help children.” (The L’ifestyle Lounge is located in North Jersey – Closter, in case you didn’t know.) Writer Jackie Goldschneider opened the article by saying she honestly did not know a lot about mindfulness. Therefore, Laura took it as her job to educate her! She spoke of the “four prongs” of mindfulness, which include “being aware in the moment; being present in the moment; being nonjudgmental; and narrating to yourself as you go along.” She explained that it can help children manage their stress and impulsivity – and can be valuable when they’re in school. She also gave easy hints to incorporate mindfulness into your child’s life every day.

The Bergen Mama highlighted the L’ifestyle Lounge in their article “Learn to Love Both Kale and Cupcakes at the L’ifestyle Lounge in Closter NJ.” They took notice that we embrace a wellness plan that does not glorify diets but looks at overall health.

In early October, Marie Claire interviewed Laura about those “appetite-suppressing” lollipops Kim Kardashian advertised on her Instagram. The article was called “How Are Appetite Suppressing Lollipops Still a Thing?” Laura is not a fan of suppressing the appetite or of Kim Kardashian advertising such products, but she wanted to help Marie Claire investigate the nutritional science behind these pops. The research on these pops lead one to believe they may help with emotional eating, but Laura would need to see more research before saying that for sure. One thing we know is that they are expensive. “I’d be interested to know how many regular people end up actually buying these lollipops more than once,” wrote Allie Conti. “My guess is that, more than any reality star’s endorsement, Flat Tummy Co’s success may rely on girls selling each other these candies to get commission once they decide they’ve wasted their own money.” And just a reminder – regular old-fashioned lollipops can always be found at your local dollar store, and if you are a nervous person who finds you need help with emotional eating, consider reading “Intuituive Eating” by Evelyn Tribole and Elyse Resche.

About six months ago, Laura contributed to an article titled “Foods You Should Never Buy Generic” for Readers’ Digest, all about generic foods that aren’t worth your hard-earned dollars. Laura thinks it’s worth it to buy the brand name when it comes to soup because she wants her soup to be made with whole food ingredients — don’t you? The article also points out that you may get additives in generic yogurt.

Travel + Leisure quoted Laura about  “The Best Time to Drink Your Morning Coffee.”  She said you should aim to have it “when the body is producing less cortisol, about three to four hours after waking.” You don’t want to crash harshly later in the day and this can help with that. Give it a shot.

If you have diabetes in your family, or if your doctor has told you you’re at possible risk for prediabetes, you may feel defeated. But you don’t need to be! Prediabetes doesn’t need to be your fate. Laura worked with US News, and one of her favorite writers, K. Aleisha Fetters, to bring you simple ways to limit your chances of developing prediabetes — in the article called “Got Prediabetes? 6 Nutrition Tips You Need to Follow.” One of the key things to remember is that you do not have to cut carbohydrates out of your life. That is a myth! Moderating and sometimes lowering your daily carb count and choosing whole carbs are strategies that can serve you well. An easy tip is to just eat – breakfast, that is. Do it one hour after you wake up to help balance your body clock (read more in Women’s Health Body Clock Diet).

Laura, Elizabeth Adler and Lisa Mikus were all quoted in a Prevention article titled “The 30 Healthiest Foods You Can Eat at Every Major Fast Food Chain.” For those who believe nutritious eating doesn’t mix with an “on-the-go” lifestyle, we beg to differ! Lisa recommends Popeye’s 3-piece Blackened Chicken Tenders and Zucchini Romesco from Noodles & Co, and Laura likes Broccoli Beef from Panda Express, among other options. Elizabeth likes the Roast Turkey Farmhouse Salad from Arby’s.  Elizabeth and Laura were both quoted in Prevention’s 30 Anti-Aging Foods for Beautiful Skin. Fantastic skin starts from the inside. Feed your body and it will affect your glow! Elizabeth says just a small amount of cinnamon in your coffee could do the trick.



Laura was also proud to participate as a speaker at a number of events in 2018:

  • NEDA con 2018 Philadelpia on Saturday, May 12, 2018, where she presented Self-Care Tools for Sustaining Recovery. This was NEDA’s First Regional Conference held at Drexel University and audience size was 100.
  • Giuliana Rancic’s “The Pink Agenda” TPA Talks (a division of Breast Cancer Research Foundation) on Thursday, June 7, 2018 at The Sheen Center for Thought and Culture. The theme of the talk was You are More Than You Eat – Don’t Blame Yourself for Breast Cancer. Laura spoke about learning to eat all foods using the 21 Pillars to Positive Nutrition.” Laura spoke along with physicians, researchers, breast cancer survivors and previvors on empowering a positive lifestyle.
  • The Thriving Child, Happy Child Summit on June 9 and 10, 2018, where Laura spoke on the Eat Kale and Cupcakes philosophy that has defined her nutritional practice.


At L’ifestyle Lounge, we started our Fall 2018 yoga series in September, which includes our Paint and Poses series for grades K-4 and EmpowHer for ages 11-14, plus Tai Chi, which is returning in late November. We are so happy to have begun our L’ifestyle Book Club, which is a free event we are proud to offer the community. Our next one takes place on November 14, 7pm. We’ll be reading The Weight of Being by Kara Richardson Whitely. January’s book is Beautful Boy By David Sheff. We choose books that focus on wellness to inspire and help create meaning in your life. Consider this my personal invitation to join us for book club. Sign-up either yourself or your child up for our yoga classes. Our schedule is always available at this link.

L’ifestyle Lounge is excited about all we’ve accomplished in 2018, and look forward to bringing you more yoga classes, community events, and health advice in 2019! Stay tuned in with us and tuned-in to your “self.”

A surprising, drug-free way to help manage diabetes

A surprising, drug-free way to help manage diabetes

A surprising, drug-free way to help manage diabetes



Image courtesy freeimages.com

by Laura Cipullo, RD, CDE, CEDRD, CDN, Whole Nutrition Services

Testing your blood sugar. Seeing the doctor. Getting exercise. Planning your meals. Taking oral medication. Using insulin. If you have diabetes, you’re probably already familiar with the steps needed to keep you healthy. But have you ever considered mindfulness?

As I discuss in Everyday Diabetes Meals: Cooking for One or Two, mindfulness has a unique effect in helping to manage diabetes. It will not replace the tools your doctor has already given you, but you can think of it as another valuable tool in your toolbox. There’s really nothing to lose by trying — mindfulness is free, and can be done just about anywhere.

Science shows you can help keep your blood sugar in a normal range using mindfulness. For instance, participants in a Mind-STRIDE study had a significant lowering of A1C levels from an 8.3 average to 7.3, and folks using Jon Kabat Zinn’s MBSR program had improved glycemia even without a change of weight. Those who took part in Zinn’s program underwent 2.5-hour sessions each week for 8 weeks, plus a one-day retreat that involved learning about mindfulness, meditation and hatha yoga. Brown University study participants who had high scores on the Mindfulness Awareness Scale had a 35% lower chance of having a glucose level under 100mg/dL. Mindfulness training lowered fasting blood sugar levels better than health classes, in a Penn University study. Mindfulness is even showing interesting potential as a diabetes prevention method — those who practice mindfulness are 20% less likely to get diabetes, according to Brown.

In addition to the physical issues associated with diabetes, it can take a toll on mental health. A quarter of those with diabetes become depressed, and this population also has a higher risk of anxiety. Mindfulness may help diabetes-related stress by decreasing counterregulatory hormones. “We definitely know that anxiety and depression can be significant barriers to effectively managing diabetes,” says Dr. Andy Keen, health psychologist at the University of Aberdeen and NHS Grampian, “and by alleviating these we can give people the opportunity to invest more time and energy into looking after themselves if they want to do that.”

So how do you do it? Mindfulness may be done while eating, cooking, walking, sitting. It is highly adaptable to many activities, making it super convenient. In Everyday Diabetes, I lay out my 4-step plan for incorporating mindfulness in your life.


Breathe deeply prior to and following meals. Take five deep breaths. Focus all of your attention on your breath. As you inhale slowly, make sure you are filling up your stomach, ribs and chest. Then exhale through the nose, letting the air go first from the chest, then ribs, then stomach. You should be stretching the exhale with the image of stretching taffy in your mind and constricting the back part of the throat. Continue for five times.

Test your Blood Sugar

Make note of your blood sugar and whatever food you are planning to eat, in addition to thoughts, feelings or behaviors you’re having. Place the focus back on your breathing.

Eat in a Mindful Way

This means eating with all the senses. Look at your food before you even take it to your mouth. What is the color? The smell? The sound? Finally, put it to your mouth and taste. Document the experience. How do you chew? What effect is eating this having on your heart rate? Do this for five bites and then continue with your meal quietly or with socializing. Ask yourself one-third and two-thirds through the meal if you have had enough. This may be a unique, new concept for you. So many of us eat without ever considering whether we are eating to satisfy a hunger. Be in tune with the sensation the meal is producing in your belly. Are you full? Are you psychologically satisfied? Write down all observations.

Test your Blood Sugar Again and Treat Naturally

Check your blood sugar two hours after. Write down not only the measurement but how energized you feel. This can help you plan for the future, as you figure out which foods help you manage blood sugar and feeling full. Blood sugar too high? Try a walk. Drink water. And do meditation.

I include much more about mindfulness and meditation in my book. I hope you will use this as a jumping-off point to better managing your diabetes and engaging more deeply in self-care. If you live near the Closter, NJ area, I also encourage you to take a yoga or mindful class with me or my staff.

Professional Education for RD’s!

Professional Education for RD’s!

Calling all RDNs! Get Educated and even earn CEU’s with Laura Cipullo, RD, CDE.


Laura Cipullo is an IAEDP Approved Supervisor for RDs wanting to earn their CEDRD through IAEDP.  Please email Laura if you need mentoring, and or supervision. Email Laura at Laura@LauraCipullo.com.





Register for her webinar with Dietitian Central – you can listen and learn at anytime. Earn 1 CEU on Intuitive or Mindful Eating fir Diabetes. Get more info here!




Buy and read her latest book on Diabetes. Three chapters filled with education. From Deconstructing Diabetes, to the 21 Most Frequently Asked Questions about Diabetes plus 150 recipes. Read now!

All Foods Fit Even If You Have Diabetes

All Foods Fit Even If You Have Diabetes

Laura Cipullo, RD, CDE with the help of Lisa Mikus, RD has published her fourth book!

Make all foods fit by counting carbs. Here are two of Laura’s favorite recipes!!


Crave No More Cupcakes

Everyday Diabetes Meals for 1 or 2

By Laura Cipullo, RD, CDE and Lisa Mikus, RD, CDN


When eating consistent carbohydrates throughout the day, dessert is actually part of your meal plan. Black bean brownie cupcakes are perfect for managing your blood sugar while fulfilling any chocolate cravings.


Makes 2 servings (2-3 cupcakes per serving)


Preheat oven to 350°F

Muffin pan, lined with 4-6 cupcake liners

Food processor


1                      egg

2 tsp               canola oil

1 tbsp             maple syrup

3 oz                 black beans, cooked or canned, drained


1/8 cup          almond flour

1/3 cup          cocoa, fair trade

2 tsp               baking powder

1/8 cup          mini dark chocolate chips


  1. In food processor, blend egg, canola oil, and maple syrup, and black beans. Slowly add dry almond flour, cocoa, baking powder, and dark chocolate chips with mixing spoon. Mix thoroughly and pour into muffin tins.
  2. Bake for about 18 -20 minutes or until a toothpick comes out of the center of the cupcake clean.


Nutrients per Serving

Carbohydrates 38 g

Lemon Ginger Cupcakes


Diabetes friendly cupcakes are tonight’s snack! Bake and then serve with a dollop of lemon or ginger yogurt for a bite of bitter sweetness.


Makes 2 servings (2 cupcakes per serving)


Preheat oven to 350F

Muffin pan, lined with 4 cupcake liners

Add water to unlined cupcake tins


1/2 cup                      almond flour

1/4 cup                      whole wheat flour

1 tbsp                         wheat germ

1/4 tsp                       baking soda

1/2 tsp                       ginger

1 tsp                           lemon rind

1                                  egg

1/2 cup                      unsweetened plant milk*


  1. In one small medium mixing bowl combine all dry ingredients.
  2. Next, add in the wet ingredients until smooth. Scoop into the cupcake tray spaces with liners.
  3. Bake for about 20 minutes or until a toothpick comes out of the center of the cupcake clean.



*Unsweetened almond milk was used in this recipe

*Lemon Greek yogurt or goat’s milk ginger yogurt would make a fabulous optional topping.


Nutrients per Serving

Carbohydrates 19 g


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