Nuts for Breakfast

A real conversation between me and my roommate, Peter…

  • P: Are you going to make those nuts again tomorrow morning?
  • S: What nuts? The ones I left for you?
  • P: You LEFT those for ME?!?
  • S: Yeah, that’s why I put them there. I ate half; and left the other half for you whenever you got up.
  • P: I’ve been going by that plate all day – sneaking a few here and there! I thought to myself ‘She won’t notice if one more is missing…’ All this time, they were for me?!?! All of them?
  • S: Yeah.
  • P: Oh. (pause) Well, then why did you eat the rest of them later?
  • S: You weren’t eating them. I wasn’t just going to let them go to waste! They’re GOOD nuts!
  • P: (shakes his head and walks away) Make the nuts. Tomorrow.

It’s funny. The nuts are really easy to make. Nothing magical. And Peter is actually a really good cook. I think he just likes the fact that they appear magically in the morning. One day after making him nuts, I got this text message (from a person that hardly ever texts me, mind you)…

“Ohh how I’ve missed my nuts”

I was mad at him for not texting me back the previous day – so I intentionally did not respond to his reply. But, as my sister tells me, I can be tough when I need to be… “I’ll do your laundry and make you your special nuts, but I WILL NOT text you back. I’m mad at you.”

Anyways, I digress. The point is these nuts are the one thing I do well at home.

It’s almost enough to make a person cocky…

Prior to yesterday, I felt like anything I made with those nuts would be appreciated.

I was wrong. 

He was getting ready to leave for work and I was making breakfast. I asked him, “You want some breakfast.”

He says, “Eh, I’m not that hungry.”

I said, “How about a LITTLE breakfast? I made nuts…”

He smiles and agrees, “Okay a LITTLE breakfast then…”

The Breakfast Menu

Pancakes without syrup

I warmed up some pancakes (from last week – freeze any extras and pull out only as many as you need later) and decided I would make this delicious breakfast with whole grain pancakes, goat cheese, warm peaches, and maple spice nuts. I fixed myself two pancakes and him one.

We sat down to eat. Two bites into the meal, he looks at me. “Does this have cream cheese on it?”

I stop mid-bite, “No, it’s a little bit of goat cheese. Why? You don’t like it?”

He looks down at his pancake with a new look of disgust, “Ew. I don’t like goat cheese. Why does goat cheese have to taste like it came from the goat’s butt?”

I give him a look I’m sure my mother taught me, “Give me your pancake. You’re done. I’ll eat the rest.”

Unconcerned with my look, he smiles, slides his plate over to me, grabs a few extra nuts from the kitchen, tosses me a “Have a good day at work,” and he’s out the door. Meanwhile, my carefully planned portion grows by 33%. That man.

Despite my roommates very rude comments…

As long as you’re okay with goat cheese, I think you might like this pancake variation. (INSERT BIG-SMILE-TO-SELL-IDEA-OF-GOAT-BUTT-ON-PANCAKE HERE)

I certainly enjoyed it.

Recipe: Cinnamon Spice Nuts

Pancakes without Syrup


  • 1/3 C Pecans
  • 1/3 C Almonds
  • 1/3 C Walnuts
  • 1 tsp Canola (or Coconut) Oil
  • 1 1/2 Tbsp Pumpkin Pie Spice
  • 1/4 tsp Kosher Salt
  • Sprinkle of Black Pepper (if desired)
  • 2 Tbsp Maple Syrup


  1. In a small skillet, heat nuts and oil until fragrant and toasted, but not burnt. Tossing frequently helps keep them from burning. Sometimes I put the lid on it if I’m in a hurry – but only for short periods. This process takes maybe 5-6 minutes.
  2. Once nuts are toasted, add spices and salt.
  3. Quickly thereafter, add the maple syrup and toss until mixture is dry in a hot pan.
  4. Remove from heat and place on a cool plate. Let nuts cool at least 6 minutes before eating. They will get crunchier after cooling completely.

A Note to the Diabetics: Syrup can be very difficult to incorporate in a low carb diet. 1 Tbsp Syrup = 15g carbohydrate. A 4-5 inch pancake = 15g carbohydrate. 1 medium peach = 15g carbohydrate. Things are adding up quickly. If 2 pancakes with a few syrup flavored nuts and 1/2 a piece of fruit don’t get you feeling full – you might consider adding eggs to this meal. I would NOT recommend adding more pancakes and syrup.

17 Small Grapes

Most of you know I’m a diabetes educator/dietitian..

nerd day at work

One of the main things I teach people is how to follow a consistent carbohydrate diet. It’s a really good diet because they’re able to meet the needs of their brain (130g glucose per day) while not overwhelming their body with a huge insulin response.

There are three main ways I teach people to count carbs:

  1. Reading Labels – Easy peasy. The only major hang up is when patients want to count “Sugars” instead of “Total Carbohydrate.” 
  2. Looking up Foods Online – Mostly for restaurant foods or foods with labels that they forgot to check, but eat frequently.
  3. Carbohydrate Counting – A way to (pretty accurately) estimate carbohydrates by sight. It basically teaches a person the portion/serving = 15g carbohydrate. For example, 4 inches of banana is 15g of carbohydrate. So, if I see an 8″ banana, I would automatically think “30g.”

Here’s where the 17 grapes come in…

Everyday, invariably, I will say something like, “This [gestures to handout] says 17 small grapes is equal to 1 carbohydrate choice or 15g of carbohydrate… but we don’t see small grapes anymore. We have BIG grapes. So, I’ll just write in ‘1/2 Cup of grapes = 15g carb.’ Mmk?”

Never have I had a patient call me out on this. They usually accept it and we go on with the education. Noooo problem. But, in the back of my mind, I’m always wondering, “Are 17 small grapes the same as 1/2 a cup? I THINK it is…”

And then…it happened.

I saw small grapes at a farmers market.

The woman behind the stall told me she would give me two for the price of one and that no one was buying them. She also told me that they were picked by her nephew “Jemmy.” She reminded me to be sure and wash them before I ate any because “Jemmy’s little hands were all over them.”

(I wonder why she wasn’t selling many small grapes touched by Jemmy?)

Jemmy’s hands don’t scare me.

I bought them.

I had to know if my 1/2 C guess for 17 small grapes was accurate. You know what? It wasn’t.

I’ve been wrong all along.

17 small grapes

Sister Smiles

You’re never too old or too young to change the world.

Torn ACL


Sometimes I have to stand back in amazement when I see the extraordinary persons my sisters have become. Our baby sister Amber is going away to college this week and the house will be empty for the first time in a long time. No more kids. We’re all grown up. But, right before she left, she and my other sister Bri had a chance to spend a few unexpected weeks together.

A lot of people would have been bummed about their first major knee surgery. Not Bri. She picks her attitude.

Happy CamperSeriously. This girl? ^^ Way too cute.

For the past two weeks, Bri came home to be a patient. Amber, our younger sister was her excellent nurse. And, I was not much help at all – being 1000 miles away.

Last Friday, I was talking to Bri on my way home from work (walking my bicycle in the park as the cars passed by in such a rush beside me). It was her first day back at her apartment and I asked how things were going. She responded that she was sad to be back – the few weeks she was home were some of “the best days of her life.”

Whoa! The best days of your life? You just had knee surgery!

They were so good because she, our finest multitasker, was forced to slow down. She had time to spend with our baby sister Amber and time to spend with our parents – even time to spend with me on the phone.

Staying busy,  Bri divides her time amongst so many different places. She’s either with her friends, at school, in the library studying, working at a country club, or hanging out with her boyfriend. Any time she’s with us, it’s carefully budgeted time – and it passes all too quickly.

I brought up the possibility this injury might have been a lesson on slowing down and she agreed. The time she got to spend with Amber before her first year of college was invaluable. Would she have taken that time to be her big sister if she hadn’t torn her ACL? It’s funny because Bri assured me that she talked to Amber about the “Important stuff. Not just the fun stuff.” Just like I used to talk to them about the “important stuff.”

It’s a nice thing when you know you can be 1000 miles away and still be there. All those years I helped guide them into becoming fine young women and now they’re capable of guiding each other without me.

You girls are good. You are very, very good. I am so very proud of both of you.

The BEST Oatmeal Scotchies

No mediocre desserts allowed.

Oatmeal Scotchies

I’m always telling my patients they should only have dessert when it’s the best. Why take in the calories on something decadent that’s meant to give you pleasure if it’s not that pleasurable? And so, usually I turn down dessert because there are so few people out there preparing really great desserts. Unfortunately, I am one of those people capable of preparing great desserts.

The problem comes when you find the perfect combination of ingredients for the perfect cookie that you are craving at that perfect moment… and then you have 16 of them sitting in your apartment. This is compounded by a roommate who is not really interested in dessert and does not help you eat them.

So… I may have eaten too many of these. But, I’m sure you won’t make the same mistake as I did. You’ll be smarter about it. You’ll freeze some of them or give some of them away. Or maybe you’ll run two miles for every cookie you eat. As for me, I will just have to work a little harder on my meals this week and push off the excess cookie slowly.

Anyways, I thought I would share these with you.

I usually just make the recipe on the back of the butterscotch chip bag, but I am always feeling like there is something missing. I decided to look up a new recipe – Paula Deans Oatmeal Scotchie Cookies and make some combination of the two. I figure Paula Dean usually knows what she’s talking about – especially when a recipe involves butter and sugar.

Recipe: The BEST Oatmeal Scotchies

Oatmeal Scotchies


  • 1/2 C Salted Butter, softened
  • 1/2 C Brown Sugar
  • 1/4 C White Sugar
  • 1 Egg
  • 3/4 tsp Vanilla
  • 3/4 C Unbleached Flour
  • 1 1/4 C Rolled Oats
  • 1/2 tsp Baking Soda
  • 1/4 tsp Salt
  • 1/4 tsp Cinnamon
  • 1 C Butterscotch Chips
  • 1 1/2 C Walnut pieces


  1. Preheat the oven to 350 degrees F.
  2. Mix together the butter and sugars until mixture is creamy and smooth.
  3. Add egg and vanilla, mix well again.
  4. Add flour, baking soda, salt, cinnamon, and oats. Mix well.
  5. Stir in walnuts and butterscotch chips.
  6. Drop large spoonfuls (2 Tbsp size probably) onto cookie sheet and bake for 12 minutes. Remove and let cool on cookie rack.
  7. Enjoy – hopefully with other people. :)

A Note to the Diabetics: You don’t have to eat sugar free cookies, but you do have to count the carbohydrates for the cookie you’re eating. I recommend counting carbohydrates for the entire recipe and then dividing by the number of servings made. This recipe makes 20 cookies. There are about 407g of carbohydrate for the entire recipe divided by 20 cookies = 20g carbohydrate per cookie. Budget accordingly. Please, be better than your dietitian (i.e. Use more self control than I did. :)

photo 4(24)

Living the Good Life and Fancy Carrots

I have to say… I’ve been in a pretty good mood lately.

It could be because of the carrots. Or… it could be because I love my job. I love my apartment. I love my temporary roommate, Pete. I love my bicycle and the nice weather. I love my workouts at Crossfit. And I love my friends.

Everything is so nice and enjoyable.

How often do we talk about when things are going WELL in life? I think we should discuss it more.

Getting Settled in the City

It’s 7 months post-moving from Missouri and I am finally starting to feel like this is home for me. I am definitely not “city-fied” I still make all kinds of Missouri-girl mistakes like walking out in front of traffic, flashing my cellphone at night, and getting into creepy situations at the train station. BUT, I am learning. That’s what it’s all about, right?

Life is just one big event. Some parts are really fun and some aren’t. Some times we make really good decisions and sometimes we try to do better next time. But each moment is a choice.

What are you going to do with your moments?

Cooking a Good Dinner can be a lot like Living a Good Life

I might want to try something new, but I’m scared to do it. I might not want to go through the WORK of getting a really spectacular event. I might make myself too busy to make dinner and then dinner really isn’t that good. I might not invest in the right things.

Try new things. Don’t shy away from work. And make time to have fun. Invest in what matters.

Nutmeg Carrots

I picked up these beautiful carrots at the farmers market. I’ve never cooked whole carrots with the tops. I wasn’t really sure what I was doing, but I had an idea. This idea happened to be a very good one. I will share it with you below…

Recipe: Pan Seared Carrots with Nutmeg and Coconut Oil


  • 5-6 Fresh Multicolored Carrots
  • 1 Tbsp Coconut Oil
  • 1/4 tsp Kosher Salt
  • 1/8 tsp Cracked Pepper
  • 1/2 – 1 Whole Nutmeg, grated


  1. Heat a pan with no oil until very hot. (Try sprinkling water to see if it instantly sizzles.)
  2. Once pan is hot, add coconut oil.
  3. Trim tops off carrots, wash and dry.
  4. Add carrots to hot oil and sprinkle with salt, pepper and nutmeg.
  5. Cook until outside begins to wilt or change in appearance.
  6. Remove from heat and enjoy.

A Note to the Diabetics: Among the “Vegetable” category, there lies a division between non-starchy vegetables and starchy vegetables. When I ask patients to tell me which vegetables might count as carbs (or starchy veg) they usually bring up carrots as a vegetable they have to limit. This is not true. Carrots are free (7g carb, 4g fiber, 3g net carbs digested over three hours) until you begin to eat portions of carrot above three cups at one time. So, with that being said, enjoy your carrots!

Killer Roasted Mushroom

Vegetable Intimidation is Real

Huge Mushroom

Every once and awhile, I encounter something at the farmers market that makes me stop and go, “Hmm… I wonder how a person would fix THAT?” Not knowing what I’m looking at can be intimidating, but I am also intrigued.

Mushrooms are one of these food categories that I have just BARELY begun to step inside. It was about a month ago that I first encountered a yellow oyster mushroom. When encountering an unknown vegetable territory – my best advice is to ask someone more seasoned than yourself on how to prepare it for eating. After all, recipes are rarely needed for simple vegetable dishes.

If you find yourself intimidated by a vegetable, stop to ask for directions.

I asked the woman standing behind the table, “How does one make this (gesturing at humongous killer mushroom) at home?”

She flipped her hair with the ease of a person who is never intimidated by killer mushrooms and gave a simple, “Oh, the golden oyster mushrooms? I usually just drizzle some olive oil on it. Sprinkle it with salt, pepper, and fresh herbs and roast it until it’s golden brown and crispy on the edges.” I nodded my head back at her, gave her the money and prepared to set out for my adventure roasting the killer mushroom.

Recipe: Killer Roasted Mushroom



  • 1 Huge Killer Mushroom (Golden Oyster preferred)
  • 1 Tbsp Olive Oil, drizzled
  • 2 tsp Kosher Salt
  • 1/2 tsp Cracked Pepper
  • 3-4 sprigs of fresh thyme


  1. Preheat the oven to 425 degrees F.
  2. Place the mushroom on a bakers sheet lined with parchment paper (do not wash the mushroom, but you may brush off the surface for any visible dirt). Drizzle with olive oil and sprinkle with seasonings.
  3. Bake at 425 for 20 minutes, or until edges are crispy and golden brown in color. Cut into pieces and enjoy.

A Note to the Diabetics: Mushrooms are considered a non-carbohydrate food. You can go back for seconds or thirds with no change in your blood sugar! Hooray!

Roasted Mushroom



Vegetables for Breakfast?!?!

My patients are always asking me, “What do you mean, ‘Have vegetables for breakfast?'”

Vegetables for breakfastSeen Above: 1 C mixed fruit (20g carbohydrate), 1 High Fiber English muffin (25g carbohydrate), 2 Fried Eggs, 1 Tbsp Goat Cheese, Sautéed Mushrooms, Wilted Spinach, Fresh Tomatoes tossed with fresh thyme, and a handful of baby carrots.

This is what I mean.

Vegetables are probably the most important item to add to your meal if you want to be a healthy eater with a satisfied tummy and diminishing weight. They work MIRACLES! Why people don’t eat them more often is a wonder to me. I’ll probably never understand it.

My general rule of thumb: Two servings of vegetables at each meal. Including breakfast.

At first people are very skeptical. My patients have a hard time imagining how vegetables might be incorporated into breakfast meals. I think that’s because when I say “vegetable” they think “can of green beans.” Vegetables are so much more than that!

Comments I hear after my patients add vegetables for breakfast:

  • Wow! Adding vegetables to my breakfast was a game changer! I feel like I’m eating a real meal.
  • Yeah, it was really easy. I’m not sure why I haven’t done it before.
  • I love my vegetables for breakfast.
  • It makes my plate look so happy in the morning. AND it hardly takes any effort.

I’m telling you. Vegetables for breakfast. It’s the new fad.

I’m setting the trend. Well… not just me. It’s technically me and all my patients, friends, readers that are following suit.

Now that you’ve heard the message… go forth and multiply. WE NEED MORE FOLLOWERS!!!! ;)

Pancakes and ‘Partments

Introducing… the best pancakes ever AND my new apartment!Philly Apartment

Yesterday, I invited some friends over for breakfast at my apartment. It was great, but I think I might have overdone it with making pancakes. We literally had enough pancakes to feed about 14 people – rather than 4.

The nice thing about this error is that it allows me to have pancakes for my breakfast the rest of the week… AND I’m going to put some in the freezer for when a quick grab breakfast later. I know. This is smart. It’s how I roll…

You can roll that way too. Just make the pancakes.

Speaking of rolling… let me introduce you to my rockin’ and rollin’ apartment. To be honest, my apartment is not really anything to do with rolling at all… but I did need a segue.


Sweet window. I know. :)

Recipe: Whole Grain and Nut Pancakes

Whole Grain and Nut Pancakes


  • 1 1/2 C Oats
  • 1 1/2 C Whole Wheat Flour
  • 2 tsp Baking Soda
  • 1 tsp Baking Powder
  • 1/3 C Sugar
  • 1/2 tsp Salt
  • 1/2 tsp Cinnamon
  • 1/3 C Ground Walnuts
  • 1 Egg
  • 1/4 C Canola Oil
  • 1 1/4 C Milk


  1. Mix the first 8 ingredients together in a large mixing bowl.
  2. Add the milk, egg, and oil. Mix until just incorporated.
  3. Heat griddle until water sizzles. Lightly grease pan.
  4. Add pancake batter and flip when bubbles form on surface.
  5. Enjoy with Maple Walnut Butter. Skip the syrup.

A Note to the Diabetics: One 4 inch pancake = 15g carbohydrate. Remember, it’s not a good idea to eat JUST pancakes for breakfast. Plan on eating ~2-3 small pancakes and filling up on vegetables, eggs, and meat as needed to finish your meal. See the beautiful picture demonstrating this above. If you DO decide to add syrup – 1Tbsp =15g carb. Budget accordingly. :)  


Phones? Brownies? Not me!

My craving for a cheesecake brownie all started with…

“Look up from your phone.”

photo (3)

I watched this video yesterday on Facebook that essentially said to “Look up from your phone because life is happening right in front of you.” This isn’t new information for me, but it’s good to be reminded of it.

Unfortunately, I know I’m guilty of this even though it’s SIMPLE for me to talk to strangers. I even LIKE talking to strangers… and yet I let that advantage go to waste on a day to day basis. I’m too wrapped up in my phone.

Not only that. I feel lonely, at times, from being in this social media/web isolation. In fact, sometimes I feel like my phone mocks me.

Yesterday, I felt like it was doing this from across the room – so you know what I did? I turned the thing off. And, let me tell you. I felt amazing afterwards. Finally, I felt like I HAD THE POWER… which of course, I’ve had all along.

One good decision leads into a bad decision…

With my phone off, I decided to “increase my power” and take some time away from it. I left the house for a walk to Starbucks to get a cheesecake brownie that I didn’t need – but they were all out when I arrived. I thought, “Oh that’s fine, I’ll go down the street to Panera. They probably have brownies.” There were people inside the Panera, but when I went to pull on the door it was locked. Just minutes after their closing time. So, I thought, “Well, hmm. How about that Whole Foods Market? It’s only 9pm. Surely, they’re open…”

Nope. They were closed.

Ever get the feeling that maybe you shouldn’t be having a cheesecake brownie after all?

Yeah. Me too.

Days 27-40: 45 Gram Carbohydrate Meals

Dinner at HackfitSo… I know I’ve been slacking a bit. But, I did stick to my goal of eating 45g carbohydrate meals (mostly). It just took me awhile to post them. And now I kinda forget what order they go into. But, here they are for your viewing eyes. Enjoy!

(Above Picture) Kale Salad with Raisins (15g), 1/2 Chicken Wrap (25g), 1/4 C Quinoa (10g)

Diabetic Lunch

Diabetic Breakfast


High Fiber English Muffin with Almond Butter (20g carbohydrate) + 1 Large Pear (30g) + 2 Fried Eggs

diabetic Lunch Good snack for diabetics Diabetic Italian Dinner

No control over this meal. It was fixed for me by my host family. Let me tell you. While it might not have been the most heart healthy meal I’ve had this lent, it was tasty. 1/2 Hoagie (20g), Italian Sausage, Onions, Salad with pears (10g), 1 C Cantaloupe (15g)

Diabetic Dinner

Diabetic DessertDiabetic Breakfast My sister came up for the weekend and I was going to take her out to eat… but then I remembered that I’m the best breakfast maker I’ve ever met. So, we decided to eat at home. This was some kind of yellow squash and green mixture, scrambled eggs with pesto and baby tomatoes, raspberries (15g), and 1 large pear (30g).

Pack your Lunch and go to the Park Fancy Restaurant

Diabetic Breakfast I ate this Breakfast a lot. I was addicted to it, I think. Nut and Grain Pancakes (44g), Maple Walnut Butter, Bacon, Egg, Baby Swiss Chard. (No syrup- not a hummingbird)

Diabetic Lunch at Hospital Diabetic Lunch Option Diabetic Breakfast

I loved pears this season. You can tell because they’re hogging the camera in every shot. Chicken, Hummus, Lettuce and Tomato Wrap on WW Tortilla (22g) + Pear (30g)

Diabetic Lunch Pear Diabetic Roasted Vegetable Wrap

Roasted Vegetables, Steak, Hummus (10g), WW Pita (15g), 1 large Pear (30g)

photo 5(17)

photo 4(23) photo 3(31) photo 2(40) photo 1(45)

photo 3(33) photo 2(42) photo 1(47)