19 quick and easy ways to satisfy a sweet tooth

19 quick and easy ways to satisfy a sweet tooth

…I’m thinking of a real life “I want to eat something sweet” type of scenario. You just want something quick and easy that will bring a smile to your face. There’s many ways to do this that taste amazing, AND don’t involve diet products or convincing yourself that ignoring it will make it go away… o, and that you can have ready in under 10 minutes…

Read More

Free Valentine's Day Cards for your Favorite Foodie

Free Valentine's Day Cards for your Favorite Foodie

Tis the season for all thing red, pink, love, and candy! But it doesn’t have to be… bring a smile to everyone’s face with these free Valentine's Day cards for your favorite foodie. They’re great for teachers, co-workers, friends, and kids alike!

Read More

How much protein do you actually need?

How much protein do you actually need?

So, how much protein do you actually need? What are the best types? Plant based or animal protein? And so on… It’s probably the most talked about nutrition topic or nutrient across all media platforms, yet the one that leaves the most questions in consumer minds.

Read More

Eat intentionally: 11 food choices to make in 2019 that won't set you up for failure

Eat intentionally: 11 food choices to make in 2019 that won't set you up for failure

Rather than setting unrealistic weight loss goals, or proclaiming you’re going to never eat sugar again, let’s try setting ourselves up for success and vowing to eat intentionally in 2019. No crazy goals, diets, or fads, just realistic plans and perspectives on food.

Still not quite sure what I mean? Keep reading for 11 food choices to make in 2019 that won’t set you up for failure like a traditional New Years resolution would…

Read More

15 Valentine's Day gift ideas that don't involve candy

15 Valentine's Day gift ideas that don't involve candy

Valentine's Day is usually filled with lots of candy and chocolate, for kids and adults alike... but it doesn't have to be. Check out these 15 Valentine's Day gift ideas that don't involve candy. They'll leave your friends/family/co-workers/teachers feeling appreciated and loved... without sending them into a sugar crash!

*Some of the links contained in this post are affiliate links. This means if you decide to purchase something, I will receive a small commission as a thank you for referring you. I appreciate your support, and only recommend products and services I truly love!

FREE Valentine's Day Printables that don't involve candy

Improve your heart health with that special someone...

For a perfect gourmet date-night-in, and for less than the cost of a dozen red roses and chocolate, do your loved one's heart (and yours) a favor, and grab a Heart Health Valentine's Box from Fish Fixe. Each Valentine's Box comes with:

  • 6 salmon filets
  • 4 tuna filets
  • 2 snapper filets
  • 2 packages of lobster meat
  • 12oz. gulf shrimp

Use the code: MILKNHONEY at checkout and also receive two 5oz. lobster tails for FREE!

It's the perfect way to bond in the kitchen... AND eating seafood twice/week and a diet high in omega-3 fatty acids has been associated with improved heart health!

15 Valentine's Day gift ideas that don't involve candy
15 Valentine's Day gift ideas that don't involve candy
15 Valentine's Day gift ideas that don't involve candy

Or give the gift of time...

Daniel Wellington offers sleek, stylish, and beautiful watches your special someone will love. Use code MILKNHONEY at checkout to receive 15% off, and make sure to check out these special Valentine's Day offers available until Feb 14th:

  1. Purchase a leather watch and receive a heart charm and gift wrapping
  2. Purchase a gift set which includes a watch, an additional leather strap, heart charm and gift wrapping
  3. Each purchase will come with a unique poem written by our favorite writers
15 Valentine's Day gift ideas that don't involve candy

Show your kids' teachers just how SWEET they are...

Show your kids' teachers how great they are with these homemade spice mixes! (Recipes available on the free printable downloads above.) Click the button above to get your downloads! (But let's be honest, a gift card is also very well received by all teachers :-)

15 Valentine's Day gift ideas that don't involve candy
15 Valentine's Day gift ideas that don't involve candy
15 Valentine's Day gift ideas that don't involve candy

Keep the office candy supply in check with these healthier co-worker gift ideas...

Think outside the box with these non-candy and inexpensive gift ideas for your office co-workers. No need to add to the office candy and chocolate supply! Grab the downloads to print your cards for free using the button/link above.

15 Valentine's Day gift ideas that don't involve candy
15 Valentine's Day gift ideas that don't involve candy
15 Valentine's Day gift ideas that don't involve candy

Spare yourself (and your kids) the cartoons and candy with these fun printables...

Spare yourself the candy, and cartoon themed valentines at the grocery store. Try these fun and unique free cards. Grab your copy using the button/link above. 

15 Valentine's Day gift ideas that don't involve candy
15 Valentine's Day gift ideas that don't involve candy

Or consider these adorably soft dolls from Cuddle + Kind...

Cuddle + Kind is a Valentine's Day gift for your kids that you can believe in. Cuddle + Kind employs artisans in Peru to make these handcrafted dolls. And, not only are they providing jobs to these skilled artisits, the profits from each doll are donated to provide 10 meals to children fighting poverty and hunger.

Not the DIY type? Order the cutest cards around, and show your friends how much you care...

These adorable cards from Eat Healthy Designs are the perfect way to show a friend just how much they mean to you! Use code MARYEAT15 at checkout for 15% off your order!

Image source: Eat Healthy Designs

Image source: Eat Healthy Designs


Or if you're more of a DIY type, here's an awesome recipe for White Chocolate Body Butter with only 4 ingredients.

And if you're still in the mood to make sweet treats for friends, here's some better for you cookie and dessert recipes that make great gifts!

Fruity & Frozen Superfood Yogurt Bites

Frosted Flourless Thumbprint Cookies

Wild Blueberry Mini-Cakes with Vanilla Icing

Raw Raspberry Lemon Bars

Almond Butter Freezer Fudge Hearts

What does Holistic Health really mean?

What Does Holistic Health Really Mean?

By Stefani Reinold, MD, MPH

While I now answer to Dr. Reinold, my health journey began long before medical school. I was inundated with the television advertisements from millennial childhood days that claimed lifting light weights and eating fat free were the avenue to health. Then, I drank the green juice kool-aid (literally) and even became a direct marketing rep for a popular wellness juice staking its credibility on the all-healing, omnipotent powers of the acai berry. All the while, seeping deeper into my eating disorder and further from true holistic health. Now some eight years later, I have not only found true holistic health personally, but professionally, I have helped more than a thousand patients find health in their own lives. From my personal, professional, and clinical experience, I must clarify what holistic health really means.

  1. Holistic health is more than physical health.  This should go without saying; however, with the countless diet advertisements and beautiful food porn photos that likely flood your social media feeds, I want to remind you that holistic health literally means a focus on the “whole” person. Your whole person is much more than your physical body. Your whole person includes your relationship health, emotional health, financial health, family health, social health and environmental health. Any efforts to improve your ‘holistic health’ must keep all of these factors in alignment.
  2. Emotional health is likely the foundation of all holistic health.  Researchers now understand that stress and anxiety alone can trim off years of your life, even when your diet and exercise routine are in tune.  Also, stress is associated with poor digestion and decreased absorption of nutrients, even when your meal is an otherwise nutrient-dense meal.
  3. Holistic health often includes mainstream medicine.  Although I am now a doctor, I haven’t always been keen on taking medications and going to the doctor.  We as a culture have now deemed mainstream medicine as evil, while ‘holistic’ and ‘naturopathic’ medicine as worthy. While mainstream medicine surely has its limitations and problems, we must find balance. Many pharmaceutical medications and medical surgeries, for example, literally save lives. And when people avoid the doctor or stop taking their medications in pursuit of ‘health,’ they are causing more harm than good.
  4. You cannot improve emotional health with food. While I will save my rant on the validity of mental illnesses for another day, I will say that some emotional health issues require professional treatment. I highly recommend healthy habits and behaviors to help lighten your mood, but there is no conclusive evidence proving that any one type of diet change will cure mental illness. As I mentioned in #3, mainstream medicine may literally save your life.
  5. Holistic health must include other people. We live in a social media world where we can literally talk to someone across the globe from us in a matter of seconds with the touch of our fingertips. Yet, we have never felt more alone.  Finding community and improving relationships is one of the best ways to not only improve your overall health, but also, increase your lifespan. So, there really is something to family dinners.
  6. Food cannot solve all of your problems.  While I myself enjoy and feel my best eating a real foods, nutrient-dense diet, I will be the first to admit that food is not the end-all, be-all of a healthy life. To be honest, some of the healthiest people physically are also some of the most miserable people, either emotionally or spiritually. And thus, do not enjoy their physical health to the fullest. This then cancels out any ‘holistic’ measures.
  7. Holistic health does not exclude spiritual health. I identify as Christian, but whether or not you claim a specific spiritual or religious sect, spiritual health must be a priority. Having a soul is what separates us humans from the rest of the animal kingdom. If we do not take steps to feed our soul, we will continue to feel empty and worthless inside.  No amount of clean eating will fill this void.
  8. Holistic health is unique to you. Because I already mentioned that holistic health is an intersection of many different factors in your life, it will look different from one person to the next. Your financial status, physical health limitations, relationships, and environment will determine what habits or behaviors that you label as valuable to your overall health.  Comparing your own health status to someone else’s is a surefire way to increase your internal turmoil, and thereby, downgrading your health in the process.

We live in a society that emphasizes appearances and associates physical health with righteousness. It may take some time to untangle your thoughts between food, body, and your emotions.   As long as you stay true to who you are, what you value, and who you want to be, your health will take care of itself.

Stefani Reinold is a board-certified psychiatrist, women's mental health expert, and founder of Not the Typical Mom-a blog and podcast about the not-so-typical, but all-too-common issues of motherhood. For help with emotional eating, food and body image issues, sign up for her free video training series, It's Not About the Food. 

My family's journey with food intolerances

My family's Journey with Food Intolerances

My Family's Journey with Food Intolerances

Food intolerances are a hot topic right now, with more and more people realizing the foods they eat are directly impacting the way they feel, think, and move. We also know that each of us is different, and while one food or way of eating might be ok for you to eat, that might not be the case for the next person. I've experienced this in my own family, and with clients.

But before I tell you my story with food intolerances (and my family's), we need to clarify the difference between a food allergy and a food intolerance. Food allergies typically cause an almost immediate reaction after a food is consumed and are a result of IgE antibodies. Food intolerances, however, may have an immediate reaction after consuming a food, but often have a much more delayed reaction. Food allergy symptoms are commonly manifested as shortness of breath, swelling, hives, and itching. Food intolerances can manifest in a number of ways: skin problems, GI discomfort, headaches, systemic inflammation, and others. 

For more information on food intolerances and food allergies, check out this article from the Mayo Clinic. 

My journey with food intolerances

As a diabetic dietitian, I tend to think about the food I'm eating and the way it effects me a little more than the average person. So when I started to experience some rather unpleasant, and at times embarrassing GI symptoms after my youngest daughter was born, I knew something was off... and like a good dietitian, I suspected it was something I was eating. My body had been through a lot after two back-to-back pregnancies, and it was very possible my immune system had changed too.

I got tested for a number of food allergies, including celiac disease, and everything came back negative. So, I went on eating as I always had... until about a year later when my thyroid hormones started acting up (I was diagnosed with hypothyroidism back when I was 12). Suddenly, my medication dosage wasn't adequate and I was needing a higher dosage than when I was pregnant (which if you're wondering, is not normal at all). My doctor suspected I wasn't absorbing my medication properly, and it could be due to inflammation in my GI tract caused by food intolerances. 

Enter Pinnertest.

What is Pinnertest?

Shortly after my thyroid started acting up, and while I was still experiencing those pesky GI symptoms I mentioned... and after that conversation with my doctor; Pinnertest reached out to me to see if I'd like to try their at-home food intolerance test. I jumped at the opportunity! If I'm being honest, I was dreading having to try different elimination diets. Pinnertest eliminates the need for that... no guess work, just a simple finger prick. 

Taking the test at home and sending in my sample was incredibly easy! (See the photo slideshow for just how simple.) I got my results back in about a week, and I was shocked... I was intolerant to chicken, shrimp, and barley. (The last one wasn't a big surprise. I had suspected I was intolerant to gluten years before this and had been eating gluten free for quite some time.) But chicken, and shrimp?! That just seemed a little too weird. But I was desperate, so I tried cutting them out of my diet for about 6 weeks. 

I'll give you one guess what happened...

Yep. My GI symptoms improved, and my thyroid hormones came back into normal range and my medication dosage was lower. It really is as simple as that. I've eaten chicken and shrimp occasionally since then, but without fail, I get an upset stomach and other not so fun GI symptoms for about  24-48 hours afterwards. 

Since my experience with Pinnertest, my husband and both my daughters have taken the Pinnertest too.

My husband has always had a "sensitive" stomach and even after eliminating all gluten from his diet after he was diagnosed with Celiac, he still gets random episodes of nausea and vomiting with no apparent cause.

My older daughter has random mood swings, and sometimes experiences higher levels of fatigue than is normal. 

My younger daughter has eczema that never seems to go away (see our most recent family photo for proof). 

You can see one of the manifestations of a possible food intolerance in this recent family picture... my youngest is always itching and suffers from flare ups of eczema. 

You can see one of the manifestations of a possible food intolerance in this recent family picture... my youngest is always itching and suffers from flare ups of eczema. 


We just got their results back last week... we found out my oldest daughter tested intolerant to cocoa beans, my younger daughter to almonds, and my husband to coffee. While these won't be the easiest things to eliminate, I've already been working in the kitchen to come up with some new recipe ideas! Keep reading to see those!

Want to try Pinnertest yourself?

Head on over to Pinnertest.com and order your test today. You can use the code MILKNHONEY for $60 off and free shipping.

*The above account is a review of my own personal experience with Pinnertest and is not intended to be a recommendation for all people. Your experience may be different than mine. Please reference this disclaimer from Pinnertest.

This article was sponsored by Pinnertest. All thoughts and ideas are my own.

Some new recipes I developed after getting our Pinnertest results back!

Caffeinated Hot Chocolate... so good, you'll never miss the coffee! Click the image above for the recipe!

Caffeinated Hot Chocolate... so good, you'll never miss the coffee! Click the image above for the recipe!

Click the photo above for these delicious 30-minute Fish Tacos with a Lemon Avocado Cream Sauce. I developed this recipe after finding out I had a food intolerance to chicken. 

Click the photo above for these delicious 30-minute Fish Tacos with a Lemon Avocado Cream Sauce. I developed this recipe after finding out I had a food intolerance to chicken. 

How to break up with ADDED sugar

how to break up with added sugar

How to break up with ADDED sugar

how to break up with added sugar

Added sugars are found all over our food supply: breads, crackers, pretzels, salad dressings… and I could keep going. If you're eating processed foods, you'll start to see that sugar is everywhere, and if it's not somewhere already, then we typically add it in ourselves. Taking an added #sugarhiatus will not only teach you how to spot these added sugars in your food, but also how to prepare foods without added sugars that still taste deliciously sweet! 

So, keep reading to learn how you can make the ultimate break up with added sugar. At the end of this article, there's a link to a complete Sugar Swap Guidebook with 55 pages of instructions, tips, facts... and 20 out of this world added-sugar-free recipes!!

The many names of sugar

Sugar comes in many forms, so it’s important to know a few popular ones that may show up in your processed foods. Before we can eliminate added sugar, we need to know what we’re looking for. Did you know there are over 61 different names for added sugar?! That’s a lot! Some of the names for sugar are more obvious, like:

how to break up with added sugar
  • Sugar
  • Honey
  • Agave
  • Sucrose
  • High fructose corn syrup
  • Fructose
  • Glucose
  • Maple syrup
  • Molasses

But there are some that aren’t as obvious, and you need to watch out for:

  • Barley malt
  • Dextrose
  • Maltose
  • Cane juice
  • Dextrin
  • Maltodextrin
  • Maltol
  • Mannose
  • Maltose
  • Muscovado
  • Panocha
  • Saccharose
  • Sweet sorghum
  • Treacle

These different names for added sugar can be found in 74% of packaged foods!

Before starting your break up from added sugar, try to plan ahead and do some research. Start taking notice of where sugar is in your diet before diving in. This will help you gain perspective before starting, which in turn will allow for a more successful experience.

Because I know you’ll ask, here are the “rules”…

how to break up with added sugar
  1. Be kind to yourself. This break up with added sugar isn’t about legalism, or following a set of rules. It’s about creating awareness around the foods we eat, and specifically the added sugars we may or may not be aware of. It’s an awareness exercise, keep that in mind and remember, a healthy diet is all about balance.
  2. Naturally occurring sugars are ok. So, that means fruit, medjool dates, dairy, etc. are a-ok in their natural forms.
  3. Cut out as many added sugars as you can… of any form, regardless of how “healthy” they are. Coconut sugar, table sugar, agave nectar etc… not ok.
  4. Take your time. This is meant as an awareness exercise. Go through each topic and activity, and do what you can.  This is a no pressure zone. You do you.
  5. Pick a date to start, circle it on the calendar, and start counting down (or up). With every day that goes by, it gets easier and you'll start to be more aware and feel better. Think of this as a challenge, not as a dietary restriction. Having this mindset will help you get through the process.  If you can, try to recruit a friend of relative to do this with you so that you can check in on each other or even complain to (because you are both in the same boat). So if you can convince someone, anyone, to do it with you, major props to you—that’s one more person taking the challenge toward better health.
  6. Try to be mindful during this process and take note of any physical and mental changes. Embrace the challenge. Ready, set, go!

So, are you ready?? I think you are! Take the next step and download the Sugar Swap Guidebook I wrote with Dana Harrison, MS (Owner and Nutritionist at Eats2Know); and join our #sugarhiatus community over on instagram!

4 ways to eat what you want... and still stay healthy

It usually happens to me about once/week. Someone will ask what I do (read more about that here)… I tell them I’m a dietitian… and then they act all shocked and shaken when I pop a French fry in my mouth! Or they want to know exactly what I eat so they can do the same.

As a registered dietitian nutritionist (RDN), I’m definitely held to a higher standard… I’m sure people think I eat grass-fed, organic, non-GMO plant-based wheat grass all day long. And when they see me enjoying a juicy hamburger or a fat chocolate chip cookie (gasp!), they act like their world has just been turned upside down.

So, how do I do it? How do I stay healthy and satisfied with what I’m eating, but not eat tree bark all day long? Here are 4 ways I eat what I want, while still staying healthy.

Read More

Why it's ok to reward your kids (and yourself) with food

Not the headline you were expecting from a dietitian, right? I know. It’s not the typical viewpoint for someone like me. But let me explain.

Prior to having kids, I likely would have told you some boring unrealistic textbook strategies for getting your kids to eat healthy…with no earthly idea of just how frustrating it is to feed those demanding, tiny little humans I love so much.

Read More