What is the Key to Eating Out? I-Plan

by Melinda D. Maryniuk, MEd, RD, CDE On average, Americans eat five of the 21 traditional meals in a week away from home. Whether it is in a “fine dining” full-service restaurant, one of the many fast-casual or fast-food restaurants on every corner, your workplace cafeteria or a friend’s home… eating away from home is…

11 Tips to Satisfy Your Fast Food Craving

by Melinda D. Maryniuk, MEd, RD, CDE Chances are, you’re one of the 80% of Americans who’ve eaten at least one meal in a fast food restaurant in the last month. Fast food restaurants are everywhere – here are 11 tips for enjoying fast food while still keeping your glucose in check. 1) Make up…

Infused Water

By Melinda Maryniuk, MEd, RD, CDCES Everyone knows the benefits of drinking water. Not only is it free of calories, it helps to fuel your muscles, keeps you alert, maintains skin tone and aids digestion. Aiming for at least 8 cups of water a day is a general goal – but you may need less…

The DOT Diet: Do One Thing

Have you heard of the DOT diet?  DOT stands for Do One Thing… and here’s why it makes sense. Many people can identify ONE thing in their eating pattern that is causing the most problems in terms of managing their weight.  If you focus on that, and just do that one thing consistently, chances are…

Tips for Healthy Eating on a Budget

Healthy eating can feel expensive… but it doesn’t have to be. It may require a little more planning and effort – but you’ll be eating better, feeling better.. and saving money!  Eating at home (bringing snacks and meals to work) will almost always be less expensive than eating out. Planning Ahead ◊  Shop in your…

Ten Tips to Calm Cravings!

by Melinda D. Maryniuk, MEd, RD, CDE You’re working so hard to eat a little better. Smaller portions.  More fruits and veggies. But there are times when you are just craving something specific to eat.  Usually it’s something sweet or salty. Your inner voices are driving you crazy taunting you with “Go ahead,  you can…

Annes Tasty Tidbits-Crustless Quiche

  This may be the holiday season, but Type 2 diabetes doesn’t take a day off to celebrate. We deal with it 24/7, 365 days a year – which means we must always be aware of what we’re eating and how we’re treating our bodies. Sleep, exercise, stress, and food all affect our blood sugar…

Spiralized Zucchini Cherry Tomatoes

Makes: 4 Servings  Calories: 40 per serving  Carbs: 7 grams per serving 1 large zucchini cut into spirals (this can often be found in the produce section of your market) 1 -2 tsp olive oil 2 cloves garlic, finely chopped 1 cup grape tomatoes (whole or split in half) Fresh basil (at least 4-6 large…

Chocolate Banana Ice Cream

  By Melinda D. Maryniuk, MEd, RD, CDE Makes: 3 – ½ cup servings  Per serving: 17 g carbs, 125 calories Ingredients  3 medium ripe bananas (7 inch) – frozen 3 Tbsp cocoa powder Directions Remove the peels,  cut the bananas into chunks and place in a food processor.  Blend till smooth and resembles a…

Chocolate Dipped Strawberries

by Melinda D. Maryniuk, MEd, RD,  CDE Makes: 12 berries   Serving size: 3 berries  Per serving: 70 calories ,10 g carbs, Ingredients 12 medium strawberries 2 oz semi-sweet, dark or milk chocolate (pick your favorite!) Directions Microwave chocolate in a small bowl on medium for 1 minute. Stir, then continue microwaving on medium in…