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Milk & Honey Nutrition Meal Planner

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The Ultimate Grocery List

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How to Roast Vegetables

A Week of Overnight Oats

A Week of Overnight Oats

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Contact Mary Ellen Phipps, Registered Dietitian Nutritionist, the owner of Milk & Honey Nutrition

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Great feedback from happy clients who’ve worked with Mary Ellen Phipps of Milk & Honey Nutrition.

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Press Features from Mary Ellen Phipps, RDN, of Milk & Honey Nutrition

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The Latest from Instagram

... and Feb-ru-ary 🙋🏻‍♀️😆 You know you do it too 📷: @mykimages
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#milknhoneynutrition #fridayfunny #letterboard #letterboardquotes #happyfriday

What’s your favorite combo: chocolate/PB or PBJ??? Current debate happening in our house...
Me: Chocolate/PB 🍫🥜
Hubs: PB&J 🥜🍓
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But anyways... How cute are these little guys?!?! 🖤🕷😍 I had so much fun making these spiders with my new fave PB balls Wholly Rollies from @crazyrichardspb ... (they’re now available in @acmemarkets on the east coast! But if you don’t have an Acme near you, just grab some of the @crazyrichardspb Creamy PB and make your own! Or letter yet, make a batch of the pumpkin cookie dough bites i posted last week and use those!) only other things you need are some broken pretzels and chocolate chips!! These are the perfect low sugar, fun and festive after school snack this time of year! 🧡🕷🖤.
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#sponsored #milknhoneynutrition #whollyrollies #halloweenfood #halloweenfun #spiders #peanutbutter

It’s about that time of year when we start to see about 💯 blog posts pop up about how to and how not to handle Halloween Candy with your kids 🙄🤦🏻‍♀️🎃🍭🍬🍫
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And while I certainly have my own opinions about what is the best way to approach Halloween candy for MY family, the only person who knows your family best is YOU. If I were to sit here and tell you, “this is the best way to do it” ... “or this is exactly what not to do” ... I’d be assuming I know more about your family than you do... and that’s just crazy.
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So, let this be a friendly reminder that you can handle it in whatever way you think is best for your family and your kids’ unique personalities.
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If you search “Halloween” on my blog you’ll find the article I wrote last year filled with ideas (submitted by you!) about different ways to approach Halloween candy. None of them are right or wrong. They’re just options to consider 🧡🖤.
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#milknhoneynutrition #halloweencandy #halloween #momlife #thisismotherhood

Need a good date-night-in idea? Look no further! My husband had to go to a riveting HOA meeting for our neighborhood tonight 🙄 but I used it as an excuse to get the girls in bed early and then we get to have date night (in) after his meeting💃🏻
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I got this prepped in about 15 minutes and it checked all the boxes for a balanced tasty meal ✅ .
. 🍠 I did the sweet potato slices on 400 for 10 minutes in the air fryer (sprayed with some avocado oil first)
🥚 I buy the already cooked hard boiled eggs from the store.
🥗 Salad dressing is @mariesdressing .
🥕& 🥒 easy veggies to wash and cut quickly.
🧀 cut some cheese cubes up
❤️ @simplemills almond flour crackers (we need a cracker emoji 😆)
🥩 @twrgrassfedbeef sausages.
💛 I love the kick of Dijon mustard.
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What would you add or take off??
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#milknhoneynutrition #charcuterie #datenightin #datenight #easydinner

Pardon me while I interrupt the usual programming with my GLUTEN FREE TEXAS SHEET CAKE 🙌🍫 it’s an oldie but a goodie (recipe is on my website) and needs to be on every holiday party menu 💃🏻 it’s not my usual low sugar dessert but definitely needs to be made at least once each season 🍫😘 Just use your favorite gluten free flour blend (or regular old wheat flour if you don’t need it to be gluten free) and there’s even instructions in the recipe on how to make it dairy free if you need that too 👍
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#milknhoneynutrition #chocolatecake #texassheetcake #glutenfreecake #glutenfreedessert .
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#Thenewhealthy #desserttable #rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #kitchn #healthyeats #foodforthought #realsimple #lovesprouts #healthyfood #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger

BIG ANNOUNCEMENT 🎉🎉🎉 that’s giving me all the warm and fuzzy feelings ☺️💃🏻
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I started Milk & Honey Nutrition 4 years ago as a last chance effort to see if I could make some income for our family and not have to go back to a 9-5 job 😬 Well, here we are in 2019 and I never had to get that 9-5 job 🙌 and I have the opportunity to do something that personally means THE WORLD to me.
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A few weeks ago, I saw an email come through with the subject line “Bible Binge” and my heart stopped. No way. Like, there’s no way 😳 But yes my friends... there was a way.... one of my favorite podcasts (and i mean, i only listen to three, and two are owned by the same people, so there’s that) @thebiblebinge was reaching out to see if I wanted to be a sponsor of their next season.... Yes, little ol’ me. 🤯 And while this might not seem like a huge deal... on a personal level this means the world to me.
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Why do I love @thebiblebinge so much? Why does this matter to me?? Well, there’s two reasons...
1️⃣ The Bible Binge helps people learn more about the bible in a relatable, not holier-than-thou way and it’s amazing. I’m here for that. Imagine hearing bible stories told as if they were a modern day movie. It’s hilarious, relatable, and informative.
2️⃣ They show people that God loves ALL PEOPLE. End of story. (Well, actually that’s not the end of the story, but you get the idea ❤️) And I fully understand that you may not have the same faith I do, but I don’t know what else to say other than the Bible Binge is an amazing (and hilariously fun!) way to learn more about the bible if you’re interested 🙌
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You’ll hear my first ad on the episode about Abraham & Isaac that was released today 💃🏻 (around minute 24). I’d love if you headed over to your favorite podcast app and gave it a listen. I promise you won’t regret it 👍
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And let this be a reminder that not all business milestones and goals are related to how much money you make. ☺️❤️
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#milknhoneynutrition #biblebinge #dreambig #businessgoals #girlboss #workingmom

🎉 GIVEAWAY 🎉 In case you didn’t know, Fall has finally arrived in Texas 🙌 🍂🍁🍂 sooooo, it’s perfect timing for a giveaway with my friends @chefjulie_rd and @streetsmart.rd to celebrate the release of their new book: THE HEALING SOUP COOKBOOK 💃🏻 .
Y’all, I thought I knew how to make Broccoli Cheese Soup, but man... this recipe is next level amazing 🤤 and it’s just one of many on my list to make from this book.
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Here’s how to enter to win your own copy:
1️⃣ Make sure you’re following me 👋 @milknhoneynutrition @chefjulie_rd and @streetsmart.rd
2️⃣ Like this photo
3️⃣ Leave a comment with your favorite kind of soup. (And feel free to tag some friends who might be interested too but it’s not required ☺️)
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Giveaway will close on Sunday, Nov 13 at 8pm CST. Winner must be at least 18 years or older and a US resident. This giveaway is not affiliate with or sponsored by Instagram in any way.
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#milknhoneynutrition #giveaway #soupseason #broccolicheese #cookbook #healthycookbook

You did it!! For 5 days, you committed to educating yourself about added sugar, reading ingredient lists, and doing what’s best for YOU ❤️ so as a thank you for following along with @eats2know and I on our SIXTH (yes, we’ve been doing this that long) round of #sugarhiatus ... I give you edible cookie dough in the form of Pumpkin Cookie Dough Bites 🤗 ... that also happens to be free of added sugar ... you’re welcome 😊 throw all those ingredients in a food processor, let it work it’s magic, and than shape them into balls and enjoy! ... or do like we did and just take a spoon to that bowl and enjoy 😋 .
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I’d love to know what you learned this week... did you participate? And if yes, any eye opening revelations? What do you wish we’d talked about? Let me know in the comments 👇 and come hang out with me in stories today as we close out this round of Sugar Hiatus, talk next steps, and give you access to even more knowledge and resources ☺️ __________
#milknhoneynutrition #sugarhiatus #energybites #cookiedough #pumpkinspice

TODAY’S TOPIC: “CRUNCHIES” (aka, what my kids call crunchy snacks) ☺️#sugarhiatus Day 4 💃🏻💃🏻💃🏻
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Yes, sadly it’s true. While sometimes, a tiny bit of added sugar is needed to balance out flavors, there’s often more than necessary added to a recipe. And since, “crunchies” (aka, chips, crackers, pretzels, etc.) are already typically pretty carb heavy, I prioritize the following things when looking for crunchy snacks for our whole family:

1️⃣ Added sugar free (or very low amounts)

2️⃣ Made with nutrient dense flours, and preferably grain free

3️⃣ A decent amount of protein and fat

4️⃣ Made with high quality oils like avocado, sunflower, grape seed, etc.

5️⃣ Baked, not fried

It’s hard to find brands that check all these boxes, but @simplemills almond flour crackers meet all these criteria and more. There’s a reason you see them in almost every bento box I post ☺️ My favorite flavor is the rosemary & sea salt but my girls love these farmhouse cheddar ones 🧀 (we get them at @sprouts 👍) .
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what’s your favorite flavor?? And what questions do you have about “crunchies” and added sugar?
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#simplemillspartner #milknhoneynutrition #sponsored #crackers #noaddedsugar

What was your initial reaction to that quote?? Tell me 👇 I realize this might strike a nerve with some people, but my hope is that it gets you at least thinking about maybe changing your thoughts about food.
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Also, I read this quote somewhere on Instagram a while back and can’t for the life of me find the original source... so if you know who it was, please let me know so I can credit them ❤️
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For day 3 of #sugarhiatus we’re starting a conversation all about the naturally occurring sugars in fruits and veggies and why you don’t need to restrict or apply unnecessary boundaries around them. Head on over to Dana’s stories ( @eats2know ) for more explanation!
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#milknhoneynutrition #eatyourveggies #carrots #addedsugar

It’s ok, I’ll give you a second to gather your composure (be honest, you laughed! 🤣)…But you’re probably wondering what 💩 jokes and our #sugarhiatus have to do with each other?? #sponsored
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Well, we know from recent research that large amounts of added sugar can negatively impact your overall wellbeing. And since a large part of wellness starts in your belly, it’s important to pay attention to what you are eating and drinking. For some, added sugar can take a hit on your gut which may lead to stomach “issues” like gas, bloating, constipation, diarrhea, and heartburn. Reducing the amount of high-sugar foods that you eat (and drink!) can contribute to better digestive health and may improve your overall health.
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Adding probiotics to your diet can be another great and easy way to improve your gut health. It’s important to do your research when seeking out a probiotic to add to your daily routine.
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Here are two things to keep in mind:
1. The bacteria used should be named on the label. This allows the consumer (aka, YOU) to research that particular strain and know what levels are needed to be effective, the potential benefits of that strain, etc. @goodbellyprobiotics uses the LP299V strain which has been studied in over 50 human clinical trials, and has an increased ability to survive the acidic environment of the stomach, making it safely to the intestines. (It was first studied in Sweden and found to help GI surgical patients recover quicker.) .
2. The number of probiotics you will get in a serving should be listed. If it isn't listed, they likely aren't testing their products. The strain used in GoodBelly beverages has been shown to be efficacious at 10 billion live and active cultures, which is why GoodBelly drinks contain 20 billion per probiotics serving- just to make sure you’re getting the good stuff.
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What questions do you have about probiotics? And what is your favorite 💩 joke?? Tell me 👇
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#milknhoneynutrition #probiotics #guthealth

🎉❤️ SUGAR HIATUS Day 1! And today we’re focusing on all things dairy (or a plant-based equivalent if you choose not to or can’t eat dairy)
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Did you know that both milk and yogurt have naturally occurring sugar called lactose? But most dairy products on the market also have added sugar in them (and usually quite a lot)… whether its flavored milk or yogurt, or sweetened plant based varieties. .
But once you try it, people are usually quite surprised by just how delicious plain yogurt and fruit can be if paired correctly. Or they're shocked they can actually grow to enjoy their morning coffee without added sugar in it!
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But, I do think any conversation about dairy and sugar, also warrants a discussion about fat. Fat is a critical part of staving off sugar cravings. It promotes satiety/fullness and helps prevent blood sugar spikes!
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Here's an example: as a type one diabetic I am always in tune with how things raise my blood sugars. If I were to drink a glass of skim milk or eat a container of fat-free yogurt, the carbohydrate, or lactose, in it gets absorbed very quickly, potentially resulting in a blood sugar spike. But, if I drink a cup of whole milk, or have whole milk yogurt, the fat acts as a buffer to the blood sugar spike, and delays the absorption of the lactose, resulting in a steady supply of energy.

Bottom line: fat adds flavor, and also keeps you fuller longer and gives you prolonged energy without blood sugar spikes.
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If you’re joining us for SUGAR HIATUS week, here’s some things you can do to participate!
1️⃣ Make sure you’re following Dana over at @eats2know … she’s got some amazing content coming your way this week too!
2️⃣ Like and comment on our posts to let us know what you think and what questions you have!
3️⃣ Watch our stories on both accounts for even more in depth knowledge and education.
4️⃣ Post your own added sugar free meals in stories and in your posts and make sure to use our hashtag #sugarhiatus and tag both me and Dana so we can see it! We’ll be reposting our favorites all week!
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#milknhoneynutrition #noaddedsugar #lowsugar #yogurtbowl #healthymeals #mealideas

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