Carbohydrate cravings and type I diabetes


Ever wonder why you crave certain foods? Well, for me, it’s carbohdyrates! Check out my recent post sorting through why I might crave and overeat these sweet and/or salty snacks at my new website


5 host/hostess gift ideas to avoid holiday weight-gain

xmas picture

December is here, which means it’s time for family, friends, and holiday parties. With that comes host/hostest gifts. Candy, chocolate, cookies, desserts and alcohol are great, especially when they are served at the party; but, the host may end up with extra caloires hanging around the house once the party ends. Here are a few other gift ideas that may help prevent your friends from packing on the holiday pounds.

1) DIY gifts: homemade holiday-themed gifts, like a decorative stocking, a christmas tree skirt, placemats, or decorative pillows are great. Not a fan of sewing or making projects, contact me for information about purchasing my homemade items!

holiday plate
2) serving platter or decorative dish: if you are brining an appetizer or part of the meal, put it on a dish that you will gift to the host.

Bird salt and pepper shakerelephant salt and pepper shaker


Santa salt and pepper shakerWedding salt and pepper shaker
3) Salt and pepper shakers: there are so many adorable options, including holiday themed, animals, or even sports teams. Shop online, or one of my favorite spots for unique kitchen gadgets is Anthropologie. You can also find things like this at HomeGoods or Marshalls.

Xmas wine stoppertool wine markers
4) Wine stopper or identification tags for wine glasses:just becuase you dont bring the alcohol doesn’t mean it won’t be there (or that you can’t enjoy it in moderation!). Like the salt and pepper shakers, there are great options for anyone you might be gifting to!

Flavored oil
5) flavored olive oil: Make your own flavored oil and put it in a decorrative container or you can purchase these from specialty stores. This is a great way to season food without salt and they look pretty!

Holidays don’t have to be a time to “give up” on your healthy lifestyle. Contact me for help through your holiday season!

Healthy hosting for a weekend with friends

Friends-visitingMy husband’s college buddies are coming to visit this weekend, meaning that we will have an apartment full of hungry men. Being a dietitian, I am probably more concerned about what people are going to eat than most; but, come on, guys! SOMEONE has to think you will be hungry at some point during the weekend. Check out how this dietitian plans for a healthier weekend eating with friends

– Dinner: Crock pot Chili and jalapeno cornbread

– Breakfast: Make-ahead egg and veggie bake
– Lunch: POT LUCK TAILGATE here is what our crew is bringing: burgers, pasta salad, chicken wings, guacamole and chicken dip with tortilla chips and pretzels, swiss dip with veggies, cookies, and of course water bottles and plenty of other beverages.
– Dinner: no plan here, we will probably still be at the game and likely snack on anything left over from the tailgate as long as we can safely store everything in the coolers. Or, if the weather is bad and we leave the game early, we will end up watching it at a bar where we will find food.

– Breakfast: Pancakes
The rest of the day depends on how everyone is feeling and when everyone plans on hitting the road back to Michigan; so it will be more last-minute thinking.

We look forward to weekend visits so much; but, with full-time jobs and everything else going on before our friends get here, it’s easy to forget about meal planning and even easier to just say “oh well, we can just eat out”. Yes, it’s fun to bring everyone to our favorite restaurants; and we will still have the opportunity to do that. But, as a dietitian, no one is going unfed, no one is overpaying to eat high-sodium meals all weekend long, and everyone will get their share of fiber, lean protein, and veggies! Can’t wait to see you all and I hope you enjoy!

“I’m High”

It wasn’t until my sister jokingly pointed out that “I’m high” means something completely different to most people than it does to me, that I realized: strangers must think I’m NUTS!  I’m not shy about my diabetes around friends and family, so comments like “I’m high” are common and don’t generally turn heads; but, for those of you who don’t know me, let me be clear: I do not do drugs (well, besides insulin). So, what does being high mean for me as a type 1 diabetic?
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Relax, it’s just diabetes

I feel like I’m always being told relax or slow down; but, I never seem to be able to switch my nerves 100% “off”. My mind is always racing and thinking about what needs to be done and what comes next, and it’s actually gotten to the point where I find myself becoming more anxious worrying about why I am so anxious! But, I may have found my answer/explanation/excuse: Diabetes.

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Is diabetes making me fat?

Weight management is hard as it is, but balancing weight on top of insulin and diabetes seems impossible. As a person on insulin therapy, I have found myself blaming weight gain on diabetes and insulin, but should I? Is diabetes or insulin causing weight gain or making weight loss difficult, or is it just another sorry excuse!?

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Small meals vs. fasting for weight and diabetes management

In my experience with diabetes, “grazing” helps manage my blood sugar. 3 small meals with 30 g carbohydrates plus 2-3 snacks with 15 g carbohydrates works for me; but, for many people, this regimen is daunting. We have all heard that small, frequent meals/snacks is recommended for a healthy weight and diabetes, but why?
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5 healthy date ideas for all ages and relationship statuses


Dating should never stop! A healthy life includes spending time with people you love, meeting new people, and doing fun, exciting, interesting and new things. Our most common dates; though, seem to have us in a fatty-food “rut”.

“Dating” is a time to learn about someone, find out what is important to him/her, and what he/she likes to do; but dates can be so generic! If we all go on the same dates, how do we find out who that person is?

Don’t get me wrong, I love going out to dinner/drinks, sporting event with a hot dog and cracker jacks/peanuts, state fairs/carnivals with ice cream or funnel cake, movies with a bucket of “movie theater popcorn” and a diet coke, etc.; but, since my husband and I try to do one date each week, these Calories (and costs!) add up.

Next time you plan a date, think about your hobbies and his/her hobbies. Here are 5 date ideas for different personalities that won’t send us on a Calorie guilt-trip:

1) For “Food Lovers”: Cook together! There is something special about a meal cooked together. Maybe it’s the sense of “team”, or the satisfaction of knowing that you created whatever ends up on the plate; but, either way, you know exactly what’s in your food. Try one of these recipes!
2) For “Sports Lovers”: Consider a high school game, especially if it’s a sport that you played or the school that you or your kids are going to/went to. You get a sense of “nostalgia” and may have stories or memories to share with your date. It’s also easier to avoid concessions, since there aren’t vendors walking up and down the stands.
3) For “Movie Lovers”: Find a drive-in. These are few and far-between, making it more special when you plan a trip to find one. You can watch classic movies that you probably haven’t seen in years; and, people don’t get upset if you lean over and whisper, making it easier to learn more about your date! Plus, you bring your own food/drink, allowing you to pack smart snacks.
4) For “Active” people: Go for a walk/bike ride, play tennis/golf, throw a football/baseball/frisbee, find a climbing wall, rent kayaks, etc. Not only are you avoiding empty Calories, but you’re burning them, strengthening your heart, and sending out “happy hormones”!
5) For “Givers”: Consider volunteering. Habitat for Humanity has local opportunities for you to use your hands, work together, and change lives; or, check out town hall for smaller project like: planting gardens, painting public areas/fences, fixing up public schools, etc. You can burn Calories and stay active together while doing something positive.

Doing the things you enjoy with people you enjoy creates a healthy lifestyle. Dating is a time to be yourself and find someone who likes the same things you do! Have fun and enjoy things that you don’t always have in your daily life; but be creative and find unique activities that encourage your healthy lifestyle. What are your favorite date nights or days?

My 15 Grocery Store “Must Haves”


What does this diabetic RD have on the shopping list each week? Variety is important, but we all have our “staples” that always find their way into our shopping carts. These are the 15 items that we can’t go without in our house.
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Top 5 Low-Fat, Low-Sugar Sandwich Spreads


I love sandwiches and warps and could put almost anything on 2 pieces of whole-wheat bread or in a whole-wheat tortilla and call it a meal. Cold or hot, it doesn’t matter; I just love sandwiches! As a kid, ketchup and mayo were my “go-to” dips and spreads; but as a diabetic and dietitian, the sugar in ketchup and the fat in mayo add up quickly (especially since I saturate my sandwiches). So, it got me thinking about ways to add flavor and moisture to my “sandies” without all the sugar and calories. Here are some of my favorite low-sugar, low-Calorie spreads that I don’t feel guilty smothering all over my sandwiches. I included the Calorie, fat, and carbohydrate amounts for 1 TABLESPOON of each for comparison. 1 tablespoon of ketchup has 19 Calories, 0 g fat, and 5 g carbohydrate and mayo has 94 Calories (AHH!), 10 g fat, and 0 g carbohydrate.
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