Milk & Honey Nutrition

Bringing JOY back to your kitchen

A diagnosis of diabetes, or any other condition impacting the way you eat, doesn't mean an end to delicious food.

Hi, I’m Mary Ellen! I’m the registered dietitian nutritionist (RDN) behind Milk & Honey Nutrition! I’ve been interested in nutrition since I was very young. Being diagnosed with Type 1 Diabetes at 5 years old was a game-changer. I’m very passionate about what I do and helping people feel confident in their nutrition choices. Whether for disease management, or general wellness and healthy eating, let me be YOUR nutrition expert and help you feel healthy and confident about the food you’re eating.

The Easy Diabetes Cookbook

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The moment you discover avocado Dexcom tapes 😍🥑
@expressionmedtape @dexcom
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I hope you’re able to slow down and find joy in all the little things this week ❤️
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#milknhoneynutrition #diabetes #itsthelittlethings #avocadolover
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#Diabeteslife #type1diabetes #dietitianeats #rdn #registereddietitian #dietitianapproved #type1diabetic #beyondtype1 #type2diabetes #type2diabetic #diabetesfriendly #insulinpump #dexcom #bloodsugar #insulin #t1dlookslikeme #diabetic #brokenpancreas
#Everdayreality #type1 #t1d #diabeteslifestyle #lowbloodsugar

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I’ll take any excuse I can to get more produce on the table at Thanksgiving! These Roasted Brussel Sprouts and Apples with bacon are perfect for your Friendsgiving celebrations this week. Whether virtual or in person, the salty sweet combo is not only rich on flavor but also fiber!! I used @koruapplesusa from @yesapples (AD) and the flavor is out of this world!! Want to see what other dishes my friends are bringing to Friendsgiving?? Head on over to @onceuponapumpkin @thenutritiouskitchen and @yesapples !! #YesApplesFriendsgiving
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Roasted Brussel Sprouts and Apples with bacon
4 slices thick cut bacon
2 Koru apples, sliced
1.5 lbs brussel sprouts, trimmed, washed, and cut in half
1/2 tsp black pepper
1/4 tsp sea salt
1 tsp garlic powder
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Preheat your oven to 425 degrees. Arrange your bacon slices on a cooling rack and place the cooling rack inside a baking sheet (swipe for a visual). Bake for 10 to 15 minutes until the bacon is cooked through, but not crispy. Remove the pan from the oven and set the bacon pieces aside… leave the bacon grease in the pan! Add your apples and brussel sprouts to the pan and very carefully toss them in the bacon grease. If there is not enough grease to coat the brussels sprouts and apples completely, use your favorite cooking oil spray to fully coat them in some sort of oil/fat. Sprinkle your salt and pepper evenly over the brussel sprouts and apples. Return the pan to the oven and bake for 15 min. While the brussel sprouts and apples are baking, and after your bacon has cooled, cut the bacon into smaller pieces. Once 15 minutes have passed, remove the brussel sprouts and apples from the oven and sprinkle the bacon pieces evenly throughout the pan. Return the pan to the oven and bake for an additional five minutes. Remove the pan from the oven and transfer the brussel sprouts, apples, and bacon to a serving bowl. Enjoy!
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#milknhoneynutrition #yesapples #friendsgiving

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This healthy carrot soufflé may not be the prettiest dish on the table, but it is THE perfect side dish for Thanksgiving or any holiday celebration!

This recipe has less sugar than traditional carrot soufflé, and uses some fun tri color carrots! It’s also naturally dairy free and gluten free. Click the link in my bio for the recipe!
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Did you know carrots come in other colors besides orange? There’s red, yellow, white, and even purple carrots! The tri-color carrots at Sprouts Farmers Market offer orange, yellow, and purple carrots. While the nutrient content of different color carrots doesn’t differ too much, there are differences in the vitamin, mineral, and antioxidant content. They make for the perfect star ingredient in a fun veggie-forward carrot souffle!
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And while you’re at Sprouts, make sure to check out all of the other high-quality seasonal produce selections Sprouts has to offer. I love shopping at Sprouts during the holidays because I can try new varieties of produce and get some of my classic favorites all at super affordable prices.
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#milknhoneynutrition #sproutspartner #lovesprouts #sponsored
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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Y’all. I WROTE A BOOK. A real deal, hold it in your hands, turn the pages, COOKBOOK 📖 🎉💃🏻😳🙌
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The Easy Diabetes cookbook will publish on January 26, 2021... but you can pre order it NOW!! The link in my bio will take you to a page on my website with all the different places you can order it from ❤️ (that’s the page you see on the iPad I’m holding)
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I’ve had a dream to write a cookbook filled with deliciously easy recipes for people with diabetes for so long and I can’t believe it’s finally here!
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The Easy Diabetes Cookbook is packed full of delicious recipes to help you balance your blood sugars and manage your diabetes, using fat, fiber, and protein... with a big focus on meals and snacks that take less than 15-30 minutes to make!
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AND if you pre-order before January 26, you’ll get 15 awesome BONUS recipes, and a 4 week meal plan (with grocery lists!!) 🙌 That link in my bio has more information on how to have these free resources delivered straight to your email inbox after you pre-order 👍
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I started writing this book in Fall 2019 and had my weeks perfectly planned out until May 2020 when my manuscript would be due... well, needless to say when a global pandemic hit in March and my kids were suddenly at home and I was responsible for making sure they still did their school work and maintained some sense of normalcy, I was overwhelmed to the max 😳 but we got it done! (HUGE shoutout to @redefininghealthy_rd for helping me recipe test and a million other things related to this book! I couldn’t have done it without her ❤️)
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I’m so excited for you to get a copy in your hands and am so grateful for your support in helping make this happen!!
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NOW, what questions do you have??
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#milknhoneynutrition #easydiabetescookbook #diabetes #cookbook #bloodsugar #bloodsugarbalance #workingmom
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats #type2 #type2diabetes

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Count ‘em… ONE, TWO, THREE, FOUR layers of pumpkin cheesecake deliciousness! If you’re looking for a reduced-sugar alternative to the traditional pumpkin pie, these Gluten-Free Pumpkin Cheesecake Bars are just what you need! #ad
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First we have an oatmeal and almond flour crust, then plain cheesecake, then pumpkin cheesecake, and then an oatmeal pecan streusel topping! And each layer is sweetened with @Truvia Sweet Complete™ All-Purpose Sweetener, a granulated stevia sweetener that bakes, browns, sweetens and measures like sugar in recipes with zero calories per serving. (Not to mention it’s also gluten-free!)
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Click the link in my bio for the full recipe!
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#milknhoneynutrition #pumpkincheesecakebars #Thanksgiving2020 #truvia

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Normally, I'm in the "no Christmas stuff until after Thanksgiving camp" but 2020 has me ready for all things red, green, and JOY-filled!! Christmas tree went up this past weekend and I already have my Christmas cards ready to be sent out 💃🏻💃🏻💃🏻 And I may or may not have the 1998 NSYNC Christmas album playing on repeat 🎄❤️ 🎶
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@Minted offers a huge selection of card options from over 15,000 different independent artists. And you can customize your card at almost every step in the process... and did I mention they address them for you??!? It's all included in the cost of the cards... and each purchase supports the independent artist who designed your card ❤️
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#mintedpartner #mintedholiday #milknhoneynutrition

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My husband and I are in a “disagreement” 🙄😉... help us settle it... is it donut or doughnut?? 🍩🍩🍩
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I made these super fluffy pumpkin cinnamon sugar DONUTS 😉 in under 30 minutes using @simplemills (AD) Pumpkin Muffin & Bread Mix. 🙌
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Just follow the muffin instructions on the back of the box, all you need is eggs, water, and oil… And bake as directed in a donut pan if you have one. Otherwise just use a muffin pan. Once they are done baking and have cooled, remove them from the pan and give them a good spray with your favorite oil spray and then roll them in a 1:3 cinnamon sugar mixture 👍 (or use your favorite granulated sweetener) ... enjoy!!
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You can shop all of your favorite simple mills products online @thrivemarket !! They offer great prices and contactless delivery on all your faves!!
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#simplemillspartner #milknhoneynutrition #DONUTS
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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Pregnancy and type 1 diabetes 🤰🏻💉💙
Is it hard? Yes.
Is it worth it and manageable?? YES.
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I’m thankful to have two healthy children, only one of which had a brief stay in the NICU for 24 hours after she was born because of low blood sugar.
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My first pregnancy, though not physically much different from my second, was so much harder. By the second time, I knew what was coming and how to process everything happening to me. But that first time? Geez, that was the most mentally strained and anxious I’ve ever felt in my life. 🤯 Here’s why:
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First trimester: wasn’t much different than when I wasn’t pregnant. I naturally made an even bigger effort to manage my blood sugars but my insulin needs didn’t really change much.
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Second trimester: the inevitable insulin resistance started to set in. Not being able to eat what I wanted was so hard. And I’m not just talking cookies and cake. Insulin resistance in pregnancy (for type 1s) is so hard. Most of my favorite fruits my body just couldn’t tolerate, and when there’s another person’s life in your hands (or belly) you suck it up and do what you have to do.
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Third trimester: By the end, my insulin to carb ratios were in the range of 1 unit for every 2g carb or every 3g carb. And I was limited to very high fiber grains and veggies or else urine ketones would develop. I was taking 3x the amount of insulin I was used to.
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BUT...
I have two healthy babies. It was manageable, though hard. It was all in the name of reaching that finish line for a healthy baby. Yes, your baby will be bigger (most likely) but if anyone feels the need to tell you that, you just remind them that that’s just more rolls for you to snuggle ❤️ You’ll get more ultrasounds than the average woman. You’ll get to see that face every week from weeks 32-40. And you CAN do it. Trust your care team, your innate mothers intuition, and your strength as a woman and mother that you will make it through. You’ll have blurred and vague memories of how hard it was because it is SO WORTH IT all for that precious little babe. 😘
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📷 7 months pregnant w/ my youngest in the first pic, and 2 days postpartum in the 2nd pic
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#milknhoneynutrition #diabetes

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Marriage tip: don’t leave your breakfast on the counter unattended or your husband will swipe a chunk of your donut 😏🤦🏻‍♀️🍩
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Here’s the fat/fiber/protein breakdown:
🍩: fiber and fat (recipe coming soon)
🍳: fat and protein
💙: fiber
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What are you up to today?? We’re celebrating my daughters birthday this weekend with a bounce house in the backyard and Costco pizza ☺️🍕
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#milknhoneynutrition #birthdayweekend #breakfast #healthybreakfast
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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