Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

healthy easter basket in kitchen

Healthy Easter Basket Ideas that are Low Sugar

Let’s make a fun and festive low sugar healthy Easter basket with some of my favorite grocery store finds! These ideas are delicious and also low in sugar!

March 23, 2021 No Comments

cabinet with organized diabetes supplies

Diabetes Supplies: Tips for Storage, Organization, and Travel

Managing diabetes comes with a lot of supplies to keep track of. Keeping your diabetes supplies organized and protected, both at home and on-the-go, saves time and energy.

March 4, 2021 2 Comments

top diabetes apps

10 Top Diabetes Apps According to a Dietitian with Diabetes

Let’s go through all the best diabetes apps and find the best apps for you!

March 1, 2021 1 Comment

finger being pricked for diabetes remission

How to Lower A1C Naturally + 5 Myths to Ignore

Many people with diabetes wonder how to lower a1c naturally, but it’s important to know the best ways to do that and what myths are out there.

February 25, 2021 7 Comments

diabetes supplies type 1 vs type 2 diabetes

Type 1 vs. Type 2 Diabetes: Diagnosis, Treatment, and Symptoms

The most frequently asked question about diabetes is often what’s the difference between type 1 vs type 2 diabetes?

February 12, 2021 No Comments

woman living with type 1 diabetes

What are the 6 different types of diabetes?

Most people have heard of type 1 diabetes, type 2 diabetes, and gestational diabetes, but did you know there are actually many other different types of diabetes?

February 9, 2021 2 Comments

woman drawing insulin into syringe types of insulin

Types of Insulin for Diabetes Management

There are many different types of insulin used for diabetes management.

February 9, 2021 No Comments

ingredients from blue apron diabetic meal delivery

Top 10 Diabetes-Friendly Meal Delivery Services

Diabetes-friendly meal delivery services can make life so much easier and tastier!

January 5, 2021 1 Comment

woman with diabetes wearing insulin pump and dexcom

Supporting Someone with Diabetes: What to say and what not to say

Supporting someone with diabetes in a caring and empathetic way can be incredibly helpful!

December 5, 2020 1 Comment

diabetes thanksgiving tips

25+ Diabetes-Friendly Thanksgiving Recipes and Tips

These recipes and tips will help you enjoy a delicious meal, keep your blood sugars stable, and keep you energized for an easy diabetes Thanksgiving!

November 11, 2020 No Comments

woman drawing up insulin for diabetes

9 Diabetes Myths Debunked

There are so many diabetes myths floating around on the internet that it’s no surprise people are often confused on things related to diabetes.

November 4, 2020 No Comments

stress written in red pencil

Stress and Diabetes: The Impact on Glucose Levels

Physical, mental, and emotional stress and diabetes are all related, and it’s important to understand how stress can impact blood glucose levels.

November 1, 2020 1 Comment

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Three ways to lower fasting blood sugars levels:
1) go for a walk
2) add a bedtime snack with protein and carbs
3) eat dinner earlier

Talk to your doctor before making any changes to your diabetes routine.

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

I’m a registered dietitian living with diabetes and this is my current hyperfixation breakfast that has 23g protein and 14.5g fiber. It’s not super fancy, but it’s delicious and super easy.

The high fiber and protein in this bowl mean I’m more likely to have stable blood sugars after I eat, and stay full and satisfied throughout my morning.

Here’s what’s in it:
2/3 cup plain non fat greek yogurt
1/3 cup of this cookie granola I found at Costco
2 Tbsp no sugar added chocolate chips
1/2 cup strawberries

I use my food scale so my carb counting is more accurate for the granola. And if I’m going to have it out I might as well just use it for all of it 👍

Total carbs: 49g
Fiber: 14.5g
Protein: 23g

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

I know technically this probably doesn’t follow the rules of what a mocha officially is… But it sure tastes like one to me! Here’s everything you need for a blood sugar, friendly homemade low-carb peppermint mocha:
2 fl oz of super strong peppermint flavored coffee OR 2 oz espresso + 1/4 tsp peppermint extract
3 fl oz. Ultra filtered chocolate milk
3 fl oz unsweetened vanilla almond milk

Let me know if you try it!

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

Today I’m showing you some of my favorite granola options right now. Ideally I’m looking for granolas that are low in added sugar, lower in total carbohydrate, but higher in protein and fiber. And, pair any granola with a higher protein food, like greek yogurt, to increase your likelihood of having stable blood sugars after you eat.

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

The American Diabetes Association defines diabetes remission as “…a return of HbA1c to less than 6.5% that occurs spontaneously or following an intervention and that persists for at least three months in the absence of usual glucose-lowering pharmacotherapy.” So, essentially, someone is considered in diabetes remission when they have normal HgbA1c levels for three or more months without the use of diabetes medications.

#milknhoneynutritiond #diabetes #bloodsugar #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #diabetesremission

Sometimes it’s helpful to go back to the basics of carb counting. Nutrition labels are helpful tools, but sometimes they can be incredibly confusing to read. Hopefully this lesson on carb counting using nutrition labels was helpful! If you are living with diabetes, or managing your blood sugars for another reason and need to count carbs, let me know what questions you have! #carbcounting #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

What do you call this dessert??

Low sugar Christmas treat…
1 1/2 boxes @simplemills almond flour crackers
2 sticks unsalted butter
1 cup @truvia sweet complete brown sugar
1 Tbsp vanilla
3 cups @lilys_sweets or @letsbakebelieve no added sugar chocolate chips
1 cup crushed @wonderfulpistachios
Christmas sprinkles

Line a baking sheet with parchment paper. Spread your crackers into an even layer. Preheat your oven to 400 degrees F. In a pot over high heat bring the butter, brown sugar sub, and vanilla to a rolling boil. Boil for 2-4 minutes. Carefully pour the mixture over the crackers until they’re fully covered. Bake crackers for 5 minutes. Carefully, remove the pan from the oven. Once the brown sugar and butter liquid has stopped bubbling, spread your chocolate chips out evenly on top. Let them sit for a few minutes to get melty. Then use a spatula to spread them into an even layer of melted chocolate. Add your toppings. Transfer the pan to your freezer for at least 2 hours or to your fridge for at least 4 hours. Once it’s fully chilled and hard break into pieces.

If you use the same products I did and divide the recipe into 24 pieces, each piece has:
Total carb: 26g
Sugar alcohols (erythritol): 11.5g
Fiber: 8.5g
Sugar: 0.5g
Protein: 2g

Keep in mind that even though sugar alcohols are listed as part of the total carb count, erythritol doesn’t impact blood sugar for most people and can be subtracted out for most people. Then, we’re left with 14.5g net carbs, and 8.5g of that is fiber. Subtract that out as directed by your doctor. Way better than a traditional recipe which has 35-45g net carb per serving.

Is this something I think you should eat regularly? No. But is it a tasty way to enjoy a low sugar holiday dessert as a special treat? Absolutely.

If you want to make a small batch, just use a half sheet pan and cut the recipe into half… it’ll make 12 servings. And if you’re not a fan of the products I chose, feel free to sub in your favorites/preferences.

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

Here are 5 holiday edition foods I’m loving from the grocery store this year… Clearly, I have a thing for peppermint flavored foods and treats 🍫 ☺️

1) @nutpods peppermint mocha creamer
2) @lacolombecoffee peppermint mocha draft latte
3) @dunkin polar peppermint coffee
4) @jojos peppermint dark chocolate covered pretzels
5) @sweetlorens chocolate mint cookies

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

What is resistant starch, and how can resistant starch help people living with diabetes or managing their blood sugars?

Resistant starch is one of my favorite food science and nutrition concepts to explain to people with diabetes. It’s easy to incorporate and many (though not all) may see a benefit.

Resistant starch is exactly like it sounds… it’s resistant to digestion. It behaves similarly to soluble fiber in the body. You can increase the amount of resistant starch found in foods like potatoes, rice, pasta, and bread by cooling them down in the refrigerator for an extended period (or freezing) after they’ve been cooked.

Have you experimented with resistant starch? Does it help your blood sugar management?

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

Registered dietitian Costco haul for December… I tend to avoid Costco this time of year because it’s just chaos usually 🫠 this was a combination of running out of what feels like everything at the same time, having not been in almost a month, and trying not to have to go again for a few weeks. This took me about an hour and a half and I was 78 straight arrow down when I got to my car 🙈

Some of these things are ideal for people with diabetes, some are geared more towards my kids, and some are gluten free. It’s kind of a mix of everything… I also got some Christmas gifts for my kids that I didn’t show.

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

5 ingredient Christmas cookies
Blood sugar friendly, diabetes friendly
Recipe makes 20 cookies.
Per cookie: 11g total carb, 1g fiber, 4g protein

1 cup peanut butter
1/4 cup maple syrup
1 large egg
1 cup oats
1/2 cup chocolate candy mix-in

Preheat your oven to 350 degrees. Line a baking sheet with parchment paper. Mix together the peanut butter, maple syrup, and egg in a bowl. Add in the oats and your candies, and mix until combined. Using a cookie scoop, scoop the dough onto the parchment lined pan. Using a fork, gently flatten the dough balls into your desired shape (the cookies will not change shape much while baked). Bake for 10-12 minutes, until set. Remove the cookies form the oven and let them cool for 5 minutes before transferring to a wire rack. Enjoy!

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

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