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Kiwi & Spinach Smoothie




2 kiwi, peeled and halved

1/2 banana, peeled

1 cup baby spinach

1/2 cup vanilla yogurt (any kind is fine)

2 Tbls ground flax seed (optional)

1/2 cup apple juice

10-12 ice cubes


Place all the ingredients into a blender

Blend until smooth


Greek Yogurt will give you more protein than regular yogurt





Nutrtional Facts obtained from:

  1.  Incredible Source of Antioxidant-Powered Vitamin C and E- Aside from the high levels of vitamin C and E, both natural antioxidants, kiwifruit is also rich in polyphenols that have immunostimulatory activity, meaning they can prompt an immune system response.
  2. Counteracts Aging and Improves Skin Health- According to research published in the Journal of Cellular Physiology, the polysaccharides in kiwifruit are able to double collagen synthesis in the body, compared to normal conditions when this activity reduces as we age.
  3. Improves Respiratory Health- Kiwifruit and other fruits high in vitamin C content have been used successfully to treat a number of respiratory illnesses.
  4. Good for Vision and Prevention of Eye Disease- Kiwi nutrition’s supply of lutein not only protects the skin, but is also a powerful phytochemical that can prevent many diseases of the eye, including age-related macular degeneration.
  5. Aids in Digestion- Kiwi has shown promise as a treatment of bowel and digestive disorders. A number of studies have shown kiwi helps reduce complications related to irritable bowel syndrome as well as inflammatory bowel disease.
  6. Improves the Cardiovascular System- There’s no doubt kiwifruit is a heart-healthy superstar. One kiwi a day can provide a lower risk of stroke, blood clots and cardiovascular diseases.
  7. Bone Maintenance and Repair- Kiwifruit’s substantial supply of vitamin K is needed in your body for more than just healthy arteries. Vitamin K is needed to use calcium to make bones, which is why a vitamin K deficiency can be extremely troublesome.
  8. Serotonin Puts Sleep Problems to Bed- The serotonin in kiwifruit has been shown to increase sleep time and sleep efficiency by 13 percent and 5 percent, respectively, so if you can’t sleep, kiwi may help.
  9. Anticancer Effects- The trees in the actinidia family (kiwi trees) have been used as medicinal plants in China for many years, treating ailments like joint pain, bladder stones, and cancers of the liver and esophagus. Both the fruit and roots of kiwi have proven inhibitory effects on human liver, lung and colon cancer cell growth.
  10. Antifungal and Antibacterial Capabilities- The golden kiwi fruit contains a protein called actinchinin, which is suggested as the origin of its antifungal capabilities.


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National Nutrition Month – 4 Week Challenge Week 2 -Extra Please

Join the 4 Week DS4L Nutrition Challenge with us!

Ideal challenge for a diabetic!

National Nutrition Month was started to encourage everyone to focus on making more informed food choices and developing better & consistent physical activity and eating habits.

Week 2 March 8th – March 14th

diabetic friendly fruits


Last week, we cut out some of the food that is harmful to us. We’re continuing the cut of junk food, salt, and sugary sodas throughout the rest of the challenge. If you didn’t read that article, you should! It’s not too late to join the challenge!

For the next week, we’re having extras of the “good stuff.”

4 Servings of Fruits 

fruit with diabetes

5 Servings of Veggies 

vegetables for diabetics

8 Cups of Water

water and diabetes


Did you know that fiber has been proven to improve your blood sugar control & decrease your need for some medications including insulin? That’s right! So hopefully you have already been consuming at least the minimum recommended serving amount from your doctor or the American Diabetes Association.

Some fruits rich in fiber:

Passion Fruit

For tips on how to choose the right food based off of calories, carbs, portions, etc., read this article by LiveStrong.

This week: We vow to have the maximum recommended serving; that’s 4 servings of fruit each day!

However, we’re avoiding the fruit in a can!

Sorry folks, fresh, frozen & dried fruit only! I know there’s nothing easier than grabbing a can of fruit while grocery shopping. But this week, we’re going to put in a little extra effort and choose the fresh fruit. This is to eliminate some of the unnecessary added sugars that come with the fruit juices and canned fruit.

Instead try: to exchange some of your starches for fruit as a healthier source of carbohydrates.


What is 1 serving equivalent to?

Typically, 1 small whole fruit, 1/3 of a large whole fruit, or 3/4-1 cup of diced fruit is equivalent to one serving size. It really will depend on the type of fruit for the serving size, but you want to make sure you have 4 servings!

Here are some quick guidelines on daily nutrition. Great examples of carb serving sizes from

If all else fails, use a meal portioning aid to take out the math & guessing game and ensure adequate portions like the:

Meal Measure

portion control serving size

Buy Now for $9.99!

– OR –

Portionmateaid in getting the right portions

Buy Now for $13.99!

–   –   –   –  –   –   –   –  –   –   –   –


Did you know that vegetables that are high in starch are also higher in calories? Starchy and non-starchy are the 2 main categories of vegetables.

Examples of each:

Starchy vegetables – potatoes, corn, peas, pumpkin, sweet potatoes, squash

Non-starchy vegetables – cucumber, tomatoes, onions, mushrooms, peppers, broccoli

This week: We vow to have the maximum recommended serving; that’s 5 servings of vegetables each day!

Serving size of:

Starchy vegetables = 1/2 cup

Non-starchy vegetables = ½ cup cooked/vegetable juice  or  1 cup raw

Fresh vegetables are of course preferred, however frozen and canned vegetables are OK with us!

If you’re consuming canned vegetables, choose the cans labeled “reduced sodium” or “no-salt-added.”

Instead try: to rinse the canned vegetables with water before cooking (to reduce some of the added sodium).

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Did you know that drinking water can lower blood glucose levels? Yes, indirectly! Not only does it help make you fuller faster without any extra calories & helps prevent dehydration, but it also dilutes the glucose in your blood! This means that the higher your glucose levels are, the more water you should drink!

This week: We vow to have the maximum recommended serving; that’s 8 cups of water each day!

Again try: Vitazest Drink Mix

Add one of these fruity flavors to your water for taste. They have zero carbs, zero sodium, zero sugar, and zero calories PLUS 10 vitamins & minerals!

Buy Now for $0.85!

Extra tips to help you get through this week’s challenge:

Try a new fruit & veggie this week!

Pre-cut your fruit and vegetables for quick & easy, grab-n-go snacks.

Add vegetables & fruit to uncommon dishes (such as sandwiches and oatmeal).

Check out the 20 ways to enjoy more fruits & vegetables article by Academy of Nutrition and Dietetics.

Last week’s challenge is being continued!

To Come:

Week 3 > Getting Active
Week 4 > Get Informed!

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National Nutrition Month – 4 Week Challenge! Week 1 – The Cut

Join the 4 Week DS4L Nutrition Challenge with us!

Ideal challenge for a diabetic!

National Nutrition Month was started to encourage everyone to focus on making more informed food choices and developing better & consistent physical activity and eating habits.

Week 1 March 1st – March 7th

White Male, 3D Model, Isolated, 3D

For the next week we’re cutting out:

1. Junk Food

Burger, Bacon, Snack, Fast Food, Bun

2. Salt
Salt, Salt Shaker, Trickle, Crystal

3. Sugary Drinks

Coca Cola, Cold Drink, Soft Drink, Coke


Did you know that eating fast food twice a week can lead to Type II diabetes? You become more susceptible to weight gain, high blood pressure, high cholesterol, developing insulin resistance & blood sugar spikes, and all while decreasing your cardiovascular health. And if you’re already a diabetic, you know how serious all of these issues are to us.

This week: We vow to not eat any junk food.

What is junk food? Junk food is fast food & food with no or low nutritional value (snack foods & desserts). We found this really great article that gives you an in depth look at exactly what is considered “junk food” by FatFreeKitchen.

Instead try: Extend Nutrition Snacks 

They have a whole collection of  delicious shakes, bars, and crisps dedicated to helping manage diabetes.

diabetic snacks


(Photo from Extend Snacks website)

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Did you know that consuming too much sodium can leave you feeling (and looking) bloated? This is because sodium causes your body to retain water. It is recommended by the American Diabetes Association for diabetics to consume less than 2300 mg per day. To give you an idea of how quickly those mgs can add up, lets do a little math:

A single serving (15 chips) of Lays potato chips is 170mg. And who can only eat 15 chips? Not me! So realistically  : 340mg

1 hot dog : 567mg

1 tbs of ketchup : 154mg

1 hot dog bun : 206mg

1 can of coke : 50mg

That’s a total of 1317 mg for a quick lunch! Yikes!!

With that being said…

This week: We vow to not use any additional salt as food seasoning.

As you see, food already comes with enough sodium. We’ll have to get more creative with adding flavor to our food for this challenge!

Instead try: Chef Paul’s No Salt No Sugar Seasoning Blends 

He has a whole line of creative seasoning blends aimed for diabetics.

Image result for chef paul seasonings


Or create your own seasoning blends by combining spices, herbs, vinegar, citrus, garlic and vegetables.

–    –    –    –    –    –   –    –    –


Did you know that sugary drinks not only affects your blood glucose level but are also calorie packed contributing to weight gain? That’s right. That 12oz can of soda you’ve been having everyday has been packing on the lbs.

This week: We vow to not consume (not even look in the direction of) sugary drinks.

What’s a sugary drink? Examples of sugary drinks include soda, fruit juice, fruit punch, energy drinks, sweet tea, sports drinks, lemonades (and all “ades”), and yes-beer & margaritas (sorry!).

Instead try: Vitazest Drink Mix

Add one of these fruity flavors to your water for taste. They have zero carbs, zero sodium, zero sugar, and zero calories PLUS 10 vitamins & minerals!

vitamin drink mixvitamin drink mix



Or add lemon or lime squirts to your water for a great pick-me-up!

Please note: 100% fruit juices with no added sugars and unsweetened tea are A’OK with us! To save on carbs, choose a low-sodium vegetable juice.

Who’s with us? Are you up for the challenge?! Please let us know in the comments!

BONUS: If you join the DS4L Nutrition Challenge, tag #ijoinedtheds4lchallenge on Facebook & Twitter & join the DS4L Nutrition Challengers group for a chance to win a free gift! Everyday for the month of March we will post a diabetic related nutrition fact/question, then choose 1 person who has liked & shared the post to send a free gift! And if you actually answer the question, all of your friends will get to see how smart you are!

*Free gifts include any of the following: test strips, log book, seasoning blends, or a 10% off coupon.

To Come:
Week 2 > The Extras
Week 3 > Getting Active
Week 4 > Get Informed

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Creamy Strawberry Crepes

Creamy Strawberry Crepes


3 eggs

1/2 cup milk

1/2 cup water

3 tablespoons butter, melted

3/4 cup all-purpose flour

1/2 teaspoon salt

1 (8 ounce) package cream cheese, softened

3/4 cups sifted confectioners’ sugar

1 tablespoon lemon juice

1 teaspoon lemon zest

1/2 teaspoon vanilla extract

1 cup heavy cream, whipped

4 cups sliced strawberries


1. Place the eggs, milk, water, melted butter, flour, and salt in the pitcher of a blender; blend until smooth.

2.Blend the cream cheese, confectioners’ sugar, lemon juice, lemon zest, and vanilla with an electric mixer until smooth. Gently fold in the whipped cream.

3.Heat a lightly oiled griddle or non-stick skillet over medium heat. Pour or scoop the batter onto the griddle, using approximately 2 tablespoons for each crepe. Tip and rotate pan to spread batter as thinly as possible. Flip over when the batter is set and the edges are beginning to brown. Cook until the other side begins to brown. Stack finished crepes on a plate, cover with a damp towel and set aside.

4.To serve, fill each crepe with 1/4 cup sliced strawberries and 1/3 cup of the cream cheese filling, roll up and top with a small dollop of the cream cheese filling and more sliced strawberries.

*Makes up to 6 servings*

Recipe inspiration from



*As stated in the Mayo Clinic Dietitian Tip*

**Using fat-free cream cheese in these crepes instead of full-fat cream cheese saves 67 calories and 10 grams of fat a serving**

Dietitian Tip inspiration from


*Strawberries and other berries are said to have less carbohydrates and are an excellent source as an antioxidant *

What are your favorites for healthy eating habits?

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Chicken, Broccoli, & Rice Casserole Dinner


There are so many benefits to making a casserole, 2 being the ease and convenience it offers. Just dump all of your ingredients into a casserole dish, pop a lid on (or don’t), stick in the oven, carry on with life and 45 minutes later, Voila!

First Things First:


(Makes 4 servings)

1 box Uncle Ben’s Chef Recipe Broccoli Rice Au Gratin Supreme

2 cups boiling water

1 lb or 4 boneless, skinless chicken breasts

1/4 tsp garlic powder

2 cups frozen broccoli

1 cup (4 oz) reduced-fat shredded Cheddar cheese


  1. Preheat oven to 425 degrees F.
  2. In 13 x 9-inch baking pan, mix well rice & seasoning mixture with boiling water.
  3. Add chicken, sprinkle entire dish with garlic powder.
  4. Cover & bake 30 minutes.
  5. Add broccoli & cheese; continue to bake covered 8-10 minutes or until chicken is no longer pink in the center

What do you think some of the benefits to making casseroles? Let us know in the comments!

Recipe is from Favorite All Time Recipe Everyday Diabetic Recipes recipe book


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Buttery Pepper & Citrus Broiled Fish


Experience no fuss when gathering your family around the dinner table with this delectable weeknight meal. This delight can be made with only 5 ingredients and 10 minutes, & consumed in 2 minutes!

First Things First:


(makes 4 servings)

1 lb (1-inch thick) boneless white fish fillets (4oz each)

3 tbsp Molly McButter Flavored Sprinkles

1 tbsp Mrs. Dash Lemon Pepper Blend

1 tbsp lime juice

2 tsp honey


  1. Combine last 4 ingredients in small bowl; mix well.
  2. Broil fish 6 to 8 inches from heat about 6 minutes; turning once.
  3. Spread with Lemon Pepper mixture.
  4. Broil an additional 4 to 5 minutes.

How did your fish turn out? Did you do anything different? Let us know in the comments!

Recipe is from Favorite All Time Recipe Everyday Diabetic Recipes recipe book

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Hearty Winter Squash Soup


Stay warm this winter! Grab your snuggliest blanket, favorite Audry Hepburn movie, and a big bowl of this delicious hearty Winter Squash Soup to enjoy a warm romantic winter afternoon. Oh, and did we mention it is of course diabetic approved, complete with only 116 calories and 22g carbs per serving!

First Things First:


(makes 4 servings)

1 tbsp low-fat vegetable oil spread

1 tbsp minced onion or shallot

2 cloves garlic, minced

3 fresh thyme sprigs or 1/4 tsp dried thyme

Pinch dried rosemary

2 packages (10 oz each) frozen butternut squash, thawed

1 cup fat-free reduced-sodium chicken broth

3 tbsp fat-free (skim) milk

(optional) Fat-free sour cream


  1. Melt spread in medium saucepan over medium heat.
  2. Add garlic, thyme & rosemary. Cook and stir for 2-3 minutes on until onion is tender.
  3. Add squash & broth, bring to a boil.
  4. Add milk, stir until blended.
  5. Remove thyme sprigs from soup. (In batches) place mixture in blender or food processor, process until smooth.
    1. *add more water or broth for a thinner soup
  6. Top each bowl with a scoop of sour cream, if desired.


Leave in the comments any special changes you made to the recipe and/or your favorite Audrey Hepburn movie.

Recipe is from Favorite All Time Recipe Diabetic Soups & Salads recipe book

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Diabetic New Year’s Resolution


It is a new year folks & time for a fresh start. “How can I be a better diabetic,” you may be asking yourself. Lucky for you, we’ve got the answer! “How is there a such thing as a “better” diabetic,” you may also be wondering. Well, we like to think, no matter what it is that we consume ourselves with, we want to be the best at it! Be the best diabetic you can be!

Top ways to be a better diabetic:
– Keep stress levels down –

– Never skip breakfast –

– See your doctor at least twice a year-

-Be active-

-Eat better-

-Enjoy fruit & grain carbs and drink more water than juice/soda-

-Get quality sleep-

Now as a diabetic, most of these tips you are already aware of. Let’s take this time for self-evaluation.

Are you lacking in one or more of these ways? Be honest with yourself to acknowledge the issue, create a plan, and take action! Maybe you only have breakfast on the weekend, grab yourself some diabetes bars/shakes for a quick and easy weekday supplement. Maybe you don’t brush and floss your teeth twice a day. Maybe you only get 6 hours of sleep per night. Small changes like these can make managing your diabetes better, thus becoming a better diabetic!

-Setting Resolutions-

#1 Be as specific as possible, including goals with timeframes

#2 Make your resolutions challenging but attainable

#3 Make them relevant to your personal situation

#4 Share them with family & friends for a support system

How do you plan on being a better diabetic this year? Share your tips/inspiration in the comments!

USE CODE:  RESOLUTIONS for a free 100ct Stat -Let 33g box of lancets with any purchase! Expires January 31, 2017.


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NEW! Gmate Smart Blood Glucose Monitoring System

GMate Smart Blood Glucose Meter


The Gmate Smart Meter is a small, fast diabetes management system for your smartphone. It offers free, easy-to-use app-based management. The meter plugs into headphone jack. It stores an unlimited test memory. Test results can be emailed, or sent as a text to physician or caregiver. Uploads data to cloud, can be accessed by caregiver or nurse for real-time patient management.

The Gmate Smart meter is compatible with the following products:

Apple Products: 

iPhone 3GS, iPhone 4, iPhone 4S, iPhone 5, iphone 5C & 5S, iphone 6, iPod touch (4th generation), iPad and iPad2.

Android Products:

Samsung Galaxy S3, Galaxy S4, Galaxy S5

The Gmate Smart meter is not (yet!) compatible with:

Samsung Galaxy S6 or iPhone 6S*

System Requirements

• Minimum of 30MB of available space • iOS 5.0 or higher installed • The Gmate™ SMART App

–  Software Application Download –

Click here for Gmate Smart app for Apple Products application

Click here for Gmate Smart app for Android Products application


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Advocate 2-in-1 Footwarmer Give-A-Way!!

Monthly Giveaway

Is it that time of the year already?!

Image result for cold

Don’t get cold feet! Instead get:

The Advocate 2-in-1 Foot Warmer

-Polar-Fleece Warmth-

Image result for 852982006118

Have you ever been so cold that you couldn’t move, think, or even breathe?! We know the feeling. Keep your feet warm with the perfect home accessory this winter: a foot warmer! After a long day, inside or out, your feet will appreciate a moment of plush warmth that this warmer has to offer. Start your day off right with the paper, a cup of coffee, and revitalized feet. Take it to work to ensure all day comfort. Or top off a cozy night with this, a comfy robe, your favorite cookies & TV show.

Image result for 852982006118

This foot warmer includes a removable king-size heating pad and has an extension for leg warmth!

Other Features:

  • Soft, plush polar fleece lining
  • 4 temperature settings
  • 40 minute auto-off
  • Fits most foot sizes
  • 9 foot power cord
  • Machine washable

Image result for 852982006118

Beat the cold! Get yours now!
We’re giving away a free warmer this month ($44.99 value)! Winner will be chosen October 31st, 2016. No  purchase necessary, like or share this post to qualify for entry!

UPC 852982006118