Recipes

Milk & Honey Nutrition Recipes

air fryer okra in white lecreuset bowl

3-Ingredient Air Fryer Okra

This simple and easy air fryer okra recipe only requires 3 ingredients and you can make it your own however you’d like. We just need your favorite cooking oil spray, your preferred seasoning mix, and fresh okra.

August 14, 2021 2 Comments

overnight oats for diabetes breakfast ideas

Peanut Butter & Banana Protein Overnight Oats with Kefir

High protein banana peanut butter overnight oats are a delicious balanced breakfast, perfect for keeping you full and satisfied as you start your day!

August 10, 2021 5 Comments

PB&J bites with no added sugar

PB&J Power Bites (No Added Sugar)

I’ve got you covered with the perfect back to school snack with these no added sugar PB&J Bites.

July 26, 2021 3 Comments

Low Carb frozen yogurt homemade without ice cream machine with cookie dough

Cookie Dough Homemade Low Carb Frozen Yogurt

Yes, you read that correctly because we’re making chocolate chip cookie dough homemade low carb frozen yogurt without an ice cream maker!

June 30, 2021 1 Comment

gluten free brownies on parchment paper with chocolate chunks

Diabetes Friendly Easy Gluten Free Brownies

These easy gluten free brownies are super simple to whip up and perfect for any spring or summer time occasion!

May 21, 2021 9 Comments

dijon aioli with carrot sticks in white ramekin

Garlic Dijon Aioli Without Mayo

This dijon aioli made with a delicious protein-rich secret ingredient is the perfect dip, sauce, or dressing for any meal or snack board!

May 19, 2021 No Comments

sliced grilled ahi tuna with marinade

Grilled Sesame Ahi Tuna Steak

It’s officially grilling season and my grilled ahi tuna steaks are the perfect addition to your dinner rotation!

May 18, 2021 1 Comment

low carb broccoli salad with vidalia onions in white bowl

Low Carb Broccoli Ranch Salad with Bacon

My low carb broccoli salad is so easy to throw together and perfect for a quick lunch or easy spring or summer time side dish!

May 12, 2021 1 Comment

homemade trail mix with blueberries and walnuts

Homemade Popcorn Trail Mix with Blueberries, Walnuts, Seeds & Chocolate

Homemade trail mix is such a quick and easy snack option and this combination of blueberries, walnuts, and popcorn is so tasty!

April 23, 2021 No Comments

spinach blender muffins with blueberries

Easy Spinach Blender Muffins with Blueberries

Light, fluffy and beautifully green, these spinach muffins with blueberries are made in the blender and come together so fast!

April 13, 2021 21 Comments

low carb pizza made with egglife egg white wraps

Everything Bagel Low Carb Chicken Pizza

Get your tastebuds ready, because I promise you’ve never had a more delicious low carb pizza!

April 6, 2021 2 Comments

two skinny margaritas with lime wedges on cutting board

The Best 5-ingredient Skinny Margarita

My simple 5 ingredient skinny margarita is so refreshing and delicious!

April 1, 2021 No Comments

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#ad #youtheory_partner Research has shown that curcuminoids, the beneficial compounds found in turmeric, may be associated with healthy inflammation support, a healthy immune system, healthy cholesterol levels, and healthy blood sugar levels. And may be of benefit for people who pay attention to their blood sugars alongside other strategies recommended by your care team.

But, if you’re just adding turmeric to your food, you’re likely not going to be able to absorb curcumin at the levels needed to possibly see the benefits I mentioned. Because, curcumin isn’t absorbed well during digestion. It has what we call, low bioavailability. So different supplement formulations have been created over the years to improve its bioavailability, or to increase the amount your body can absorb.

And, Youtheory’s Turmeric supplement is one of those. It supplies 2,250 mg of highly bioavailable turmeric, including their Curcumin C3 Complex® (with 95% total curcuminoids). Plus, it’s enhanced with black pepper to further boost curcuminoid absorption and bioavailability.

You can actually find it at your local Costco in the health and wellness section near the pharmacy!

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.**

#bloodsugar #turmeric #supplements #bloodsugarfriendly #curcumin #curcuminoids

This is your reminder that a blood sugar friendly lunch doesn’t have to be complicated 👍

Here’s my formula:
1-2 fruits and veggies
1-2 proteins
1 plant based fat
Something crunchy
Something fun!

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Carb counting 101 and how to interpret a nutrition label… because not all carbohydrates impact blood sugar levels 👍 let me know what questions you have in the comments!!

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #carbcounting

#Ad If you’re like me, it’s important that you’re aware of the amount of carbohydrate and sugar that you consume… particularly added sugars. #NaturesWayPartner

And, there’s a few places in our diets that added sugars pop up that you may not have thought of.

1) Condiments like ketchup or salad dressings
2) Gummy dietary supplements
3) Dried and canned fruit

l was excited to learn about the new @natureswaybrands Sambucus Immune gummies that have zero added sugar and are sweetened with monk fruit and stevia extracts. In addition to elderberry extract, they also give you a significant amount of vitamin C, Vitamin D3, and Zinc. Look for them at a store near you! #zerosugar #sugarfree #noaddedsugar

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Contains a small amount of naturally-occurring sugar expressed as 0g of total sugar per 2-gummy serving per U.S. Food Labeling Regulation.

Easy higher fiber side dish! Air fryer okra! You can start from fresh or frozen, and each cup of cooked okra will give you roughly 5-6 g of fiber. Remember: more fiber is not only good for your gut, but it also helps promote healthy blood sugar levels after you eat, and in the long term.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

As a dietitian who is living with diabetes myself, I recommend adding a creamer with some fat or protein to your morning coffee. This may be better for your blood sugars than drinking coffee alone.
Research has shown that caffeine from coffee may cause:
* Increased insulin resistance
* Decreased glucose uptake by cells from the blood stream

Because of this, some people notice a blood sugar rise after drinking coffee, even when no carbohydrate has been added to it. So, adding a creamer with fat and protein may help with this.

When looking for a coffee creamer for people with diabetes, we want to consider total carbohydrate, added sugar, protein, fat, and fiber. Ideally we want to consider:
* How much total carbohydrate is in it?
* How much added sugar is in it?
* Is there fat, fiber, and/or protein present?

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #coffee

Some fun Costco finds today!! Lots of these were on sale too 👍 As a reminder, I’m a registered dietitian living with type 1 diabetes and celiac, and also have three kids and a husband to feed ☺️

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #costco #costcofinds

10 diabetes-friendly fast food tips
1. Look up the nutritional information for menu items if you’re able to ahead of time.
2. Don’t go to a fast food restaurant when you are overly hungry. Wait for a time when you can be most in tune with your hunger and fullness cues. If you’ve skipped a meal that same day, you may not be able to listen to your body to the best of your ability.
3. Make sure you always include a protein source.
4. Look for menu items with veggies.
5. Choose dishes more likely to be higher in fiber.
6. Avoid ordering more than one item that has been fried.
7. Avoid high sugar beverages.
8. Eat slowly, and stop when you feel full.
9. Don’t size up or super size an order.
10. Don’t assume that salads are the best option. They may be lacking in protein or have more carbohydrates than you think.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Does the order you eat your food in matter?

TLDR: For people with diabetes or other blood sugar impairments, possibly. For everyone else, probably not.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

3 tips for improving blood sugar kevels while you sleep:
1) do moderate exercise (walking, bike riding, etc.) in the evening
2) avoid large meals right before going to sleep
3) avoid alcohol before going to bed

As always, if any of these are new for you, make sure to chat with your doctor before making changes to your diabetes management routine 👍

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Pairing your favorite carbohydrate foods with fat, fiber, and protein sources can help promote stable blood sugars after you eat for many people. And this is applicable for both people with type 1 diabetes and type 2 diabetes (and prediabetes). If you have specific questions about how this applies to you, chat with your doctor or dietitian. ❤️
#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Part 2 of 2 👍

This morning, I stopped by the @kprc2 studio to chat about food safety post hurricane. (Segment is linked in my stories with examples of all of these tips.)

How to know if the food in your fridge or freezer is still good after a prolonged power outage… we’re 48 hours post #hurricaneberyl and at this point if you don’t have power back you need to start tossing food. In this video and the previous (part 1) I discuss what time frames and best practices to follow as well as tips for the next time we have a storm coming to prolong the time your food can stay safe in a power outage.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #foodsafety #houston #htx

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