A tastier way to manage your blood sugar

A tastier way to manage your blood sugar

Earlier this month, I received a sample box of Splenda Diabetes Care shakes in exchange for my honest review. Like similar nutrition shakes, they come in 3 flavors, including milk chocolate, French vanilla and strawberry banana.

The shakes come in a convenient, easy to open, 8 oz. bottle with the claims “No added sugar” and “Helps manage blood sugar”. According to the nutrition facts labs, there is no added sugar and the product is sweetened with sucralose (AKA Splenda). The shakes are gluten and soy-free and 170 calories per 8 oz. bottle.

The combination of a reduced carbohydrate, higher fat, higher protein shake has been found to help those with diabetes manage blood sugar and prevent blood sugar spikes when compared to other nutritional shakes, according to a few published studies.

I was pleasantly surprised by the taste of the vanilla shake. It was smooth and creamy and didn’t have that “vitaminy” taste that oral supplements often do. These milk-based shakes each contain 170 calories with 16 grams or protein (twice the amount in a glass of milk) as well as 6 grams of dietary fiber.

The shakes are a good source of calcium and vitamin D, providing 30% and 50% of the Daily Value, respectively. They are also fortified with vitamin C, B12 and magnesium and contain primarily heart-healthy, mono-unsaturated fat (6 grams per bottle). Each shake contains 15 grams of carbohydrate, roughly the amount you’d get in a 50-calorie slice of whole wheat bread.

Beyond the nutritional value, I was really impressed with the taste. As I mentioned above, it was not saccharine sweet, nor did it have the heavily fortified vitamin taste. It was smooth and not chalky.

I’d caution that the shake did make my belly a bit grumbly and gassy, which I attribute to the FOS (fructooligosaccharides (FOS). FOS provides some of the sweetness of the shakes. The shakes are suitable for those with lactose intolerance due to the microfiltered milk protein utilized. I’d try them before writing them off completely.

My husband tried the strawberry-banana and noted it tasted good, but the color was a little too “Peptobismol pink”. My daughters both loved the chocolate shakes, which was no surprise to me!

I felt comfortably full after drinking the shake, which is what you’re looking for with a quick meal replacement or between meal snack. I wasn’t ‘stuffed’, but wasn’t hungry for anything else for a few hours.

Overall, I’d suggest these shakes to clients for their convenience, taste and nutritional profile. You don’t have to have diabetes to use them either. These would be welcome in a weight loss plan given their high protein, low sugar profile.

Learn more and find them at http://Splenda.com/Diabetes-shakes 

#samples #product review #Splenda @SPLENDA #diabetescare

Tax free weekend – food pun swag!

Tax free weekend – food pun swag!

Bada Bing! If you need a fun tee to wear in between (or during) your next Zoom call, I’ve got you covered! Take advantage of tax free weekend (Aug 7 through Aug 9) and save a few sheckles on my food pun swag.

Did you know part of my proceeds go towards Cooking for the Family? https://www.sfsministries.org/our-ministries/cooking-for-the-family/ Given COVID19, this educational program is on hold, but they are using proceeds to help feed those in need in Cincinnati.

Choose from over 25 designs including fruit, veggies, dairy, grains and various meat puns (including Pho goetta ’bout it, Clubbin’ and This. Is. The. Wurst). Designs are done on short-sleeved tees, tanks, mugs and onesies. If you see a design you’d like but want it on a child’s tee shirt or tote bag, send me an email and I’ll make it happen.

Let food speak for you! Food pun swag starts a conversation about food and helps you feel a little lighter in your step. These make great gifts or are pearfect for you, too.

Food pun swag sale- save 20%

Food pun swag sale- save 20%

I am often asked about how I got started making food pun tees. I’m not an artist and can’t draw or paint to save my life. I’ve always had a silly sense of humor that I credit my dad for. As a kid, I loved puns and still do today. Being in a food field, I seek out food-related swag for myself and for gifts for my colleagues.

I was in Old Navy one summer day getting a few things for my daughters when I saw a tee shirt that said, “breakfast, lunch, dinner” with the images of a doughnut, slice of pizza and a taco. Granted- these are all tasty vittles, but would I wear that shirt? Nope. For starters, it wasn’t very creative. I think I’d seen that same design somewhere else. Secondly, did I want to wear something that suggested eating more, less nutritious food? I realize the tee was a joke, but I failed to see the humor.

I started thinking about what tees would I wear? What would I want my messages to be? I met with a graphic designer and friend who had his own line of tee shirts. I wanted to pick his brain about how to start a tee biz and also bounce food pun ideas off of him. My mission was to make healthy food fun again. I wanted to use simple designs and font but have the messages be a tiny bit more cerebral and tongue and cheek, so to speak!

My first idea was Peas romaine seeded, which I made up while sitting on an airplane. I kept hearing the flight attendants say, “Please remain seated” so many times, that it just clicked. https://soundbitesnutrition.com/product/peas-romaine-seeded-short-sleeve-t-shirt/ From there, I had a small run of 25 shirts printed for friends and family and had them test drive them. My printer is www.diyprintingshop.com/ in Walnut Hills. Aaron Kent has been great to work with and I highly recommend his print services!

Once Peas romaine was off the ground, the puns kept coming. This. Is. The. Wurst was made after the 2016 election results. It was my way of saying, “are you kidding me?” https://soundbitesnutrition.com/product/this-is-the-wurst-short-sleeve-t-shirt/ Praise cheeses was also part of the initial collection because, I love cheese! https://soundbitesnutrition.com/product/praise-cheeses-unisex-short-sleeve-t-shirt/

After a year of selling the tees in a few markets around the city (Clifton Market, EMC near Findlay Market (now closed), Jackson Whitacre (closed) and Kennedy Heights Arts gift shop, I decided they needed a purpose. I am passionate about food insecurity as well as nutrition education. Because nutrition impacts so many aspects of our livelihood and health, it’s important to have enough food and also to know how to prepare it.

The idea of Lettuce Beet Hunger hit me like a ton of bricks. https://soundbitesnutrition.com/product/lettuce-beet-hunger-short-sleeve-t-shirt-2/ I decided to partner with Cooking for the Family in OTR. A program that provides a 5-week cooking class for $10 for families.Part of my proceeds go towards sponsoring students. While they are unable to operate currently due to the pandemic, proceeds that I have donated are going towards providing food for those who cannot afford it. https://www.sfsministries.org/our-ministries/cooking-for-the-family/

I initially had the tees in gray to give them a retro, gym class feel. I’ve since expanded to a few colors, but have kept the font the same for branding and consistency purposes. I started adding the puns to onesies, which I think make a great gift for friends, family or co-workers with new babies.

If you’re on the hunt for a fun gift, check out my shop and save 20% until Friday when you use code summer20 at check out. If nothing else, I hope the puns put a smile on your face!

A few styles of my tees can be found (in shops only) at the Civic Garden Center gift shop https://www.civicgardencenter.org/, Morsel and Nosh in Northside http://morselandnosh.com/ or at Kennedy Heights Arts gift shop. https://kennedyarts.org/

Cookbook & Be Kaleful tee Giveaway!

Cookbook & Be Kaleful tee Giveaway!

I love collaborating with other RDs and am thrilled to offer a giveaway with a fabulous culinary RD from the East coast named Dana Angelo White. Dana recently released her latest cookbook, Healthy One Pan Dinners. Now’s your chance to snag this great cookbook AND one of my favorite tees- Be Kaleful.

Follow me and Dana on Instagram and comment on our post. US residents only. A winner will be picked at random this week!

Grocery shopping in the age of COVID19

Grocery shopping in the age of COVID19

I admit it- I love grocery shopping. But with social distancing and my underlying autoimmune disease (rheumatoid arthritis), I have been heeding the advice to stay home. The last thing I want is to get sick or bring a virus home.

I may be a geek, but as a nutrition professional, grocery shopping was a regularly enjoyed outing. I like perusing the aisles for new items, reading food labels, and thinking up meal ideas with what I’ve purchased. I am the neRD that picks up the strawberries and smells them. The cashiers recognize me and I miss seeing them. Shopping is just part of the dietitian DNA.

Do I want to face long lines outside the store with strangers and neighbors in masked faces? Not really. For me, it’s just not worth going physically to the store right now.

So- like others, I am new to online grocery shopping. I had only used Kroger’s click list once this past fall, so had to be reacquainted with the process to get food for my family. Several stores offer either click list or grocery delivery. I have used Kroger and Aldi for groceries. Here are a few subtle differences.

Click list-

  1. Easy to navigate and search for items.
  2. You are really lucky (like lottery winner lucky) if toilet paper is available. We snagged 2 (6 packs).
  3. Unclear how to use coupons
  4. Prices are as is in the store (from what I can tell)
  5. Can’t pick your own produce (obviously)
  6. Substitutions when needed are texted, but had trouble adjusting order on web site.
  7. Pick up days are getting farther apart- order farther in advance than usual.
  8. Greeter at pick up friendly, but did have to wait about 20 minutes for order
  9. Free pick up service with first 3 orders, $4.95 afterwards.
  10. Kroger offers delivery, but fee is higher.


  1. Easy to navigate and search for items.
  2. Toilet paper ordered, but none available on delivery day. Not surprised!
  3. Have never used coupons for Aldi, so unclear if taken.
  4. Prices online are MORE than what you are charged. I was pleasantly surprised my bill was lower.
  5. Substitutes are provided the day of (not before like Kroger).
  6. Groceries are delivered. Fee is $3.99 for service and 5% tip for driver.
  7. Driver friendly and wore a mask. Kept social distance.

I think you’ll be happy with either method of shopping. If you need to get out of the house, click list will at least give you the “excitement” of driving to the store! But if you prefer to stay home in your jammies and have the food come to you, Instacart is a great alternative and cheaper. Sam’s, Cosco, CVS and Aldi utilize Instacart. Meijer, Target and Walmart use “shipt” for delivery, which is similar to Instacart.

I look forward to returning to the store when this pandemic is ‘done’. I do wonder what the new normal will look like. But for now, online shopping is saving us all in more ways than one.

The Healing Gout Cookbook

The Healing Gout Cookbook

Dear friends, family and followers-

This fall, I was commissioned to write my first cook book about gout. Having worked at the VA for several years, volunteering for the Arthritis Foundation and having chronic arthritis myself (rheumatoid), I felt comfortable sharing my knowledge and recipes on this painful disease.

I’m excited to announce that the book is now available on pre-order on Amazon, Target and Barnes & Noble! It will be released for print on 3-31-20. If you like simple, delicious, anti-inflammatory meals, please check it out or get one as a gift for anyone that’s dealing with gout or other inflammatory condition. I think you’ll enjoy what’s in store.

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