Kale and Goat Cheese Frittata Cups

(adapted from thekitchn.com)

Makes 8 individual cups


2 cups chopped kale
1 garlic clove, thinly sliced
3 tablespoons olive oil
1/4 teaspoons red pepper flakes
8 large eggs
1/4 teaspoon salt
Dash ground black pepper
1/2 teaspoon dried oregano
1/4 cup goat cheese, crumbled


1.  Preheat the oven to 350°F. To get 2 cups kale, remove the leaves from the kale ribs. Wash and dry the leaves and cut them into 1/2-inch-wide strips.

2.  In a 10-inch skillet, cook the garlic in 1 tablespoon of oil over medium-high heat for 30 seconds. Add the kale and red pepper flakes and cook until wilted, 1 to 2 minutes.

3.  In a medium bowl, beat the eggs with the salt and pepper. Add the kale and oregano to the egg mixture.

4.  Using a 12-cup muffin tin, use the remaining 2 tablespoons of oil to grease 8 of the cups (you may also use butter or non-stick spray if you’d prefer). Sprinkle the tops with goat cheese. Bake until they are set in the center, about 25 to 30 minutes.

Kale & Peppers


What is your newest favorite healthy recipe? Kale and Peppers is mine!


2 teaspoons olive oil

4 cups sliced mini peppers

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

14 cups chopped kale, stems removed (about 1 pound)

1/2 cup organic vegetable broth (such as Swanson Certified Organic)

1 garlic clove, minced

Lemon wedges (optional)


Heat olive oil in a pan oven over medium-high heat. Add red bell pepper, , salt, and black pepper; sauté 3 minutes or until tender. Add chopped kale and broth; cover. Reduce heat to medium-low; cook 10 -20 minutes or until tender, stirring on occasion. Stir in garlic; increase heat to medium. Cook, uncovered, for 2 minutes or until liquid evaporates. Serve with lemon wedges, if desired.

Gina Costa CPC, ELI-MP

Certified Professional Coach


New Beginnings Coaching Services, LLC



A Perfect Snack Plate for a Diabetic


This is a snack plate for two, filled with cold cuts, fresh vegetables, cheese and home made guacamole.  These foods have minimal to little impact on my blood sugar.  They are also delicious and filling.  With the summer officially upon us, this is a great alternative to many non-diabetic friendly BBQ foods!

Hanna is a coach, writer and speaker, who loves diabetes topics that are off of the beaten track. She’s passionate to find motivational and inspiring ways to bring about a change in diabetes management.

Over the years, Hanna has coached numerous people, including herself. She has a profound understanding of how things like nutrition and lifestyle choices can balance diabetes.

Hanna is an expert in pinpointing what each individual needs in order to thrive with and despite diabetes. She has over 30 years of first hand experience with type 1 diabetes, as well as that of her many clients.



Seasonal Fruits and Vegetables


Whether it’d be walking through the juice aisle or produce, fruits and vegetables seem to be available all year long. The weather obviously changes throughout the year, not allowing harvest to be 24-7 so why are these foods always at the grocery store? In order to make the most of their crops, and make their products available and please consumers, manufacturers freeze, can, dry, or juice fruits and vegetables.

The best types of fruits and vegetables to buy are of course FRESH (low in fat, sodium & calories & rich in fiber), but frozen, canned, dried and 100% juice are good choices as well. When choosing a type other than fresh. be aware of increased calories from added sauces, syrups, sugars and other ingredients.

Eating seasonal fruits and vegetables have many health benefits. As we all know, these foods are filled with vitamins like phytonutrients and antioxidants; these may aid in decreased risk of chronic diseases, weight loss, protect from certain cancers, lower blood pressure, decrease bone loss, and proper digestive function.

Next time you need to stock up on these colorful foods, travel to your local farmer’s market instead of the grocery store. Purchasing fruits and vegetables that are in season from a farmer’s market helps to support local farmers. It’s a great way to talk to them one on one about how they maintain their crops, if they are organic, and answer any other questions you might have.

Benefits of Buying “In Season” Fruits & Vegetables

BODY – fresh has the most nutritional benefits & “in season” are most likely GMO free

WALLET – many of the same are grown all at once making them cheaper

MIND – buying fresh produce will allow you to cook more & be creative

PALATE – the flavor & texture will be the most rich when fresh from farm to table

seasonal veggies

Content Checked Holdings, Inc. has a family of health apps – ContentChecked, SugarChecked, and MigraineChecked that help users make more suitable choices at the grocery stores, based off of their personalized dietary needs. Download all three apps for free in the App Store or Google Play. Have questions about Nutrition, Weight Loss, Food Allergies or Migraines? Get your Nutrition questions answered by our team of Nutritionists by connecting with us on social media: @contentchecked@sugarchecked, @migrainechecked.


1.) https://snaped.fns.usda.gov/nutrition-through-seasons/seasonal-produce

2.) http://localfoods.about.com/od/finduselocalfoods/a/natlseason.htm

3.) http://www.choosemyplate.gov/fruits-nutrients-health

Should You Try a Plant Based Diet?


As a society we are moving away from highly restrictive, specific diets, (e.g. low carb) and moving towards a more general, relaxed, healthy “lifestyle diet.” One of these “lifestyle diets” is a plant based diet. What exactly is a plant based diet? For starters it is NOT a vegetarian or vegan diet, so meat lovers can embrace this style of eating as much as vegetarians or vegans. All foods are allowed on a plant based diet, but the bulk of the foods eaten come from plant sources: think fruits, vegetables, whole grains, nuts, and beans. A few of the many benefits to the diet are listed below:

Cost- Meat is expensive. Animals have to be raised and fed. The average cost of feed alone to raise a steer is $378 (1).  That, plus the cost of boarding, vet bills, and slaughter costs rack up the cost of beef. Chicken and pork have similar requirements, which is why meat costs much more than plant based foods. It’s much more expensive to buy meat that had to eat corn to grow vs. just buying the corn for you yourself to eat.

Health– Plant based diets are naturally high in fiber from fruits and vegetables and healthy fats from nuts and seeds, both of which have been shown to reduce levels of LDL or “bad” cholesterol. Plant based foods are also chock-full of vitamins and minerals, which are better absorbed than those from a multivitamin.

Difficult to overeat– When was the last time you overate a salad? Probably never. Fruits and vegetables are filling, thanks to their high fiber and water content. Plant based foods are filling and delicious, but lack some of the somewhat “addictive” properties of processed foods that make it so difficult to stop eating (think large amounts of sugar and salt).

Plant based diets are nutrient dense, filling diets that don’t place restrictions on any foods but promote an overall healthy diet and lifestyle. If you’re a hardcore carnivore and the idea of basing your diet around plants sounds daunting, just try incorporating one extra plant based food per meal or having one entirely plant based meal every other day to start. You’re body and health will thank you.

  1. http://www.uwyo.edu/barnbackyard/_files/documents/magazine/2007/winter/freezer-beef-winter-barnyards-2007.pdf


Content Checked Holdings, Inc. has a family of health apps – ContentChecked, SugarChecked, and MigraineChecked that help users make more suitable choices at the grocery stores, based off of their personalized dietary needs. Download all three apps for free in the App Store or Google Play. Have questions about Nutrition, Weight Loss, Food Allergies or Migraines? Get your Nutrition questions answered by our team of Nutritionists by connecting with us on social media: @contentchecked@sugarchecked, @migrainechecked.

30 gram Protein Vegan Salad


My 30 gram protein vegan salad – easy, breezy, but not cheesy!

If you’re new to vegan-ism, you may be searching for protein replacements for your burgers and dogs (hot dogs, that is).   It’s not as hard as you think.  Even if you’re not vegan, but you just want to have some healthy “meatless” days during the week (a wonderful idea) it’s good to know some tasty ways to get your protein.

You should know, there is protein in everything you eat: veggies, grains, etc., and you can easily meet your 40-50 gram daily requirement with the addition of a few delicious higher protein foods and snacks throughout the day.

For example, here is my lunch for today…..containing  30.5 grams of protein.

  • Organic mixed greens
  • organic tomato
  • 1/2 cup organic black beans
  • 3 slices “Slimcado” avocado (naturally has less fat-not genetically modified)
  • 1/4 cup pepitas (pumpkin seeds)
  • 1/2 ounce (12) almonds crushed
  • 6 slices tempeh

Here’s the breakdown:

Tomato: Calories 25, 25% RDA Vitamins A and C, Protein 1 g

Mixed greens: Calories 4, 40% RDA Vitamin A, Protein 0

1/2 cup black beans: Calories 110,  fat 1g,  fiber 7g, 14% RDA iron Protein 7g

1/4 cup pepitas: Calories 170, Fat 15g, Carb 4g, fiber 2g, Protein 9g

Tempeh 6 slices (I used Turtle Island Foods brand, the sesame and garlic flavor) 3.5 oz: Calories 140, Fat 3.5g, Fiber 5g, Protein 11g

3 slices “Slimcado” avocado: Calories 100, Fat 8g, Fiber 3g, Protein 0

Almonds (10): Calories 70, Fat 6g, Protein 2.5g

Total calories: 619  Total fat: 33.5g  Protein 30.5g

The fat in this salad is vegetable fat–high energy and healthy vs animal fat that is more “saturated” and harder to digest.

I love this brand of Tempeh.  (Tempeh is a soy product that provides your body with a “complete” protein that the body can use for building and living.)  I love to use this on sandwiches and make a “T-L-T” instead of a B-L-T.  It really fills you up and gives you lots of energy.   You can buy this at any grocery store usually in the produce aisle.  Just a few minutes on the cast iron pan and it’s deliciously done.  I also love that they use non-GMO soy. (non-genetically modified) Note: Their “bacon flavor” tempeh has autolyzed yeast extract in it, which contains MSG.  Tempeh also has wheat, so not for gluten-free folks.

Sister Earth 2That ain’t bacon, honey…it’s so much better.

Here is a great high protein energy shake that you can drink anytime.

Don’t worry about getting enough protein when you aren’t eating meat.  There are plenty of ways you can get what you need vegan-style, and your body will thank you for it.

Here’s a great resource or checking on foods and their nutritional content. It will give you EVERYTHING that is in a particular food…everything.

It’s nice to share.

Sister Earth

Raspberry Candy


Raspberry Candy

Sweet, simple, and flavorful

2 Bananas

½ Cup Raspberries or more

1 Cup Almond Milk (or any milk of your choice)

1TBSP agave sweetener

½ TBSP flax meal

Raisins and chopped almonds for topping



Hello from Cali! My name is Angelica. I am a 24 year old fashion designer and entrepreneur with Type 1 Diabetes since the age of 7. The beginning is always the hardest, but when you don’t let illness take control of your life, you come out stronger. Obstacles in our lives happen for a reason, to teach us new lessons and prepare us for challenges. If we can take on Diabetes, we can take on anything!

I’m so happy to be a part of your community! After I stopped going to the kids diabetic retreat in 2004, I’ve felt sort of alone. Now I get to talk to more people that understand and are dealing with the same things. Good thing my mom suggested I create the Diabetic Instagram!




Angelica Chavez

Fashion Designer/Instructor/Blogger





“Being a Pro:

  • is not about working harder — it’s about working smarter.
  • is not about doing more — it’s about doing the right things.
  • is not about complexity — it’s about clarity.

-Melanie Duncan Quote

Eggs and Avocado



  • 1 avocado
  • 2 eggs
  • Dash of curry powder
  • Dash of ground red pepper powder
  • Salt
  • Pepper
  • Tsp of garlic or as desired
  • 1 slice of onion diced
  • 1/8 cup mozzarella cheese
  • Diced tomatoes for garnish


  1. Using a fork stir the eggs together until well combined. To keep eggs fluffy stir until pale yellow. Add salt and seasoning.
  1. Halve avocado and place face up on tray or face down on a grill in the toaster oven or oven at 300 degrees until it gets slightly browned on the edges. Remove from toaster and plate.
  1. Cook eggs on a low heat skillet stirring with a spatula to keep soft. Add in onion, garlic, and mozzarella. Stir until cheese melts and eggs are fully cooked. Remove from heat.
  1. Top the avocado with the eggs. Add diced tomatoes for garnish and flavor.

Turkish Chick Pea Burgers



Anything that takes 5 minutes to make, and is delicious has my name all over it. For all my vegetarian friends, this Turkish chickpea”burger” recipe is for you! These are so full of flavor you wont even  have to ask: “Where’s the beef”? because frankly, you won’t miss it. These babies are packed with protein, herbs and spices. The bit of cayenne give these Turkish chickpea burgers a bit of kick. Feel free to omit if spiciness is not your preference.

In a way, these Turkish chickpea “burgers” are a bit like falafel, without all the deep frying, which makes them a much healthier alternative. I like to serve them with a side of greens and a yogurt garlic dip. A couple of pita wedges on the side really round out the meal. By the way the Turkish name for these vegan beauties is: nohutlu mücver.

These are so easy to make because basically all you do is mix everything together in your handy dandy food processor. What could be easier than that? I love using the slider press; it was a mother day’s gift from my daughter a few years ago.

One thing I learned through trial and error: refrigerate for an hour before you pan fry them, this will make them more solid. You can also make them ahead of time. Just make sure you cover them, so they don’t dry out. Word of warning: when you mix the ingredients in the food processor, you want to end up with a coarse paste. You don’t want to end  up with the consistency of hummus.


  • 1 can chickpeas drained and rinsed
  • ¼ cup chopped red onion
  • ¼ cup chopped parsley
  • ¼ cup chopped cilantro
  • 2 Tbsp. garbanzo bean flour
  • 2 Tbsp. olive oil
  • 1 Tbsp. plain yogurt
  • 1 tsp. Kosher salt
  • 1 tsp. ground cumin
  • 1 tsp.dill
  • 1 tsp. paprika
  • ¼ tsp. allspice
  • ¼ tsp. cayenne
  • garbanzo bean flour for dusting
  • Olive oil for pan frying.
  • Sauce:
  • 1 6 oz. container of plain yogurt
  • ¼ tsp. garlic powder

See my latest recipes at Analida’s Ethnic Spoon.  A variety of ethnic recipes from around the world. Food, culture, history and languages simmered and stirred.




Why Big Resolutions Fail

It has been 56 days since the New Year.

How many of the resolutions that you made on January 1st are you still following?

And how long did it take for you to break them? One month? One week? An hour?

Now, tell me. How much of a failure do you feel like?

One of the problems with New Year’s Resolutions, and there are many, is that they are simply too big. After a lifetime of being a slob, you think that you will wake up the next day and, because it is January 1st, you will be entirely organized. A lifetime of bad habits wiped clean by eight hours of sleep.

Or after fifteen years of eating certain foods, you are going to wake up the next day and eat an entirely new group of healthier foods, which you probably don’t know how to cook and don’t even have in the house.

To become organized is a huge undertaking. On top of learning how to become organized, it will take an incredible amount of will-power to follow through on all of those new ways of doing things.

Changing a diet is just as big of a challenge.

So is, all of a sudden, having perfect blood sugars.

So what happens when you make these well-intentioned, big resolutions?

You fail.

You fail big.

And you fail fast.

And then the guilt of being a failure sits on you and discourages you from ever trying to change that area of your life again. You assume that you are just a slob or that you are addicted to bad foods or just a bad diabetic. That there is no way of changing.

The thing is, you aren’t the failure. It’s the system of these huge resolutions that require massive amounts of will power that set you up for failure.

The thing about will power is, that it is a limited brain resource. You only get so much every day. According to the Columbia University, in a research study published in the National Academy of Sciences, every time your brain has to make a decision, (do I eat the donut or apple?), it uses energy.

And just like a muscle gets tired after several exercises, your brain will reach a point of decision fatigue. When it reaches this point, it goes into default mode. It won’t make a decision, it relies on a different part of the brain that controls habits and chooses to do what it has always done.

So, if we try to overhaul our entire lives in one fell swoop we are asking our brain to make an enormous amount of new decisions every day. By the end of the day, it simply does not have the energy to make another good one. So we go back to the old, bad habits we want to do away with.

It would be like going out and running a marathon and then expecting to do anything of physical value later that day. After my last half-marathon, I couldn’t manage the four-inch step out my back door without stumbling. There is no way I could balance on my stand up paddleboard. And I wouldn’t ask my body to do that.

So why are we asking our brains to do that?

Instead of asking something of our brains that is impossible, let’s ask of it something we know it can do. Let’s make a micro-resolution.

According to Caroline L. Arnold, micro-resolution is a small, targeted behavioral change that is attainable and permanently sustainable. It is so small you might think it is worthless. But small things can make a huge difference.

Let’s say you want to lose weight. You could try to change your entire diet. But as we just learned, that’s way too much for your brain to handle. A better solution would be to do something small.

Tiny even.

Something like eliminating the tablespoon of butter on your morning toast.

You still get the jelly on your toast. You get your coffee and your eggs and your bacon. All of that you still do the same way. Your lunch and dinner and snacks are still the same. You still eat out as much and go out for a drink on the weekend.

You only get rid of the butter.

That’s it. A micro-resolution. I am pretty sure EVERYONE is capable of eliminating a tablespoon of butter in the morning.

It is guaranteed success. After a week of this you will feel like the greatest person around, because you succeeded. After two weeks, you won’t even have to think about the butter that you used to use. After three weeks, you might be ready for another micro-resolution.

And, because you just succeeded with your first micro-resolution, you will be more eager and confident when you start your second micro-resolution.

Now some of you are probably saying, so what? I have pounds to shed, and the rest of my diet is horrible. I gave up some butter, who cares?

Well, that tablespoon of butter is about 100 calories. And since you have permanently given it up, that is 100 calories every day. After a year that’s 36,500 calories.

Or in terms you might want to hear, after a year, if you do everything else the same, you will have lost 10 pounds from giving up a stupid tablespoon of butter on your morning toast.

You see, when small things are repeated every day, they add up.

When I decided to start eating mostly plant-based foods several years ago, I knew it would be a huge change. And I just don’t have that kind of strength.

I also knew that I had other things going on like work and kids and training and diabetes. So I didn’t have much decision energy left at the end of the day. I couldn’t just wake up one day and change everything.

So I didn’t. I mirco-resolutioned my way to the change I wanted to see.

My first task was breakfast. For years I woke to two eggs scrambled with veggies and two pieces of toast. Since my morning blood sugars are a bit finicky, once I found a meal that worked, breakfast had been on autopilot for years.

So I tackled it first. The toast would stay. The veggies would stay. And I switched the eggs for vegan sausage. One simple change. All of the other aspects of my food were the same.

After one month, I tackled lunch, by taking out the cheese of my cheese and veggie sandwich. And then I took on dinner, and snacks, and treats.

Meal by meal, through small changes, I went from eating an omnivores diet to a mostly plant-based. And I didn’t even notice. There was no will-power involved. It was just tiny changes, over and over.

Micro-resolutions make big change easy and permanent because each step in the process is repeated over and over until it is just a part of how you do things before the next step is taken on.

Once one goal is accomplished, the same system is applied to a new area of life.

So, now, I am at a place once again, where I want to see some new changes in my life. I have lost some of my endurance and strength due to a prolonged health issue. I am healthier now and want to get back what I have lost, but I have learned that instead of a huge overhaul and expecting to go from not working out to doing 7 days a week of intense training, I am going to make micro-resolutions.

I also want to tighten up my blood sugar numbers. But instead of promising to drop 2.0 on my A1C, I will make one micro-change that I know I can consistently do forever without needing any extraordinary amounts of will-power.

My micro-resolutions will get me to these goals.

To give you an idea of the scope of these resolutions, they are below.

#1.  Each night before bed, do 20 pushups or sit-ups or squats.

#2. Instead of waiting until my sugars rise to 180 to correct, I will micro-bolus and correct when I am 150 (of course taking into consideration the direction I am already heading on my Dexcom and any insulin I may have on board from a prior bolus.)

When I have built these into habits, I will add another layer of change. Slowly, layer by successful layer, I will have accomplished my goals, all without taxing my brain or failing.

And, here’s my pledge, (because accountability is so important in follow through), I will post a pic on Instagram of myself doing my strength micro-resolutions each night for the next 7 nights with the hashtag #diabetesmicroresolutions. Feel free to call me on it if I miss a night.

And if you want to join in, feel free to post your own pics and micro-resolutions.

Let’s check up on each other and encourage one another.

I’ll be looking for your posts and to congratulate you on your successes.


Erin Spineto was diagnosed with type 1 diabetes in 1996. When she ran out of motivation from fighting hard for twelve years, she turned to adventure to provide the motivation she sought starting with a 100-mile solo sail down the Florida Keys and writing the book, Islands and Insulin, about her trip and life with diabetes.

She followed that up by leading the first ever, all type 1 diabetic team to finish the 12.5-mile Swim Around Key West in 2014, and, in 2015, leading another type 1 team stand up paddling 100-miles up the Intracoastal Waterway in North Carolina. Erin has been featured in Diabetes Forecast Magazine, Insulin Nation, Diabetes Mine, A Sweet Life, and the Union Tribune.

You can follow her on Instagram and Twitter at @erinspineto, or read more from her on her website, SeaPeptide.com.