Share the Love II

IMG_3583.1  If there was an award for the most congenial nutrition influencer, my pick would be Meme Ingle, MS, RD from Living Well Kitchen. I have known Meme from our online community; she’s a member of the Recipe Redux. Her social media interactions are consistently kind and thoughtful; it’s been a pleasure to communicate in the blogoshpere!  So what was it  like to connect, up close and personal, at the  blog brûlée? (My attendance the blog bruûlée was partially funded by sponsors of the event. I was not compensated to write this post.)


Meme Ingle, MS, RD of Living Well Kitchen holds a Bachelor of Science in Food and Nutrion from the University of Alabama and a Master of Science in Clincial Nutrtion from the University of Alabama at Birmingham.

Well, let me tell you, Meme is just as warm and fun in person as she is in the virtual community. She was the first person in the crowd  to put me at  ease by coming up and paying a complement. She was invariably good humored, or was hilarious the way her  colleagues described her?!!!  She was the person on the van heading to the  airport that kept everyone laughing and distracted from a bumpy ride and  airport anxiety. It’s no wonder she was so much fun to spend the weekend with!


Fabulous Fall Recipe from Living Well Kitchen: Pumpkin Rice Crispy Treats

Meme’s motto is ‘be yourself’, or in her words, ‘do you’. Something that certainly works for her. Read  more about Meme’s philosophy of “find your  voice and let it shine“.  Be sure to try  her recipes like this no bake pumpkin dessert that’s low in added sugar and BIG in fall flavor!

If you’d like to follow a nutrition influencer, but aren’t sure who’s real and who’s artifical, follow Meme. This gal understands that authenticity is the key to  connecting with people! I put my trust in her professionalism, knowledge, honesty and geniune desire to help individuals lead healthier and happier lives!

Connect with Meme:

Facebook  Twitter  Instagram   Pinterest

Stay tune to as I spotlight more nutrition influencers on my  Share the Love series. If you like love stories, you won’t want to miss who’s coming up next!

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Cabot Virtural Race to Benefit Feeding America

Disclosure: As a Wellness Champion/Team Leader for the virtual race, Cabot is paying for my entry fee, making a $100 donation in my name to the Wilmington, NC  local food bank and providing me with a Cabot Legacy Collection Gift Box to raffle off  in the month of October. In return I am writing this post. Opinions are my  own. I was not compensated for my time.


Words to live by. Words the Cabot  family of farm owners live by. This year, 2014, as Cabot celebrates 95 years of being a family farm cooperative, they are showing continued graditude and doing what’s near and dear to their hearts. They’re supporting the needs of their community at large,  including helping to feed their neighbors in need.  How?  By sponsoring a virtual run to benefit Feeding America. #LegacyRace #CabotFit

You too can  do some good with a random act of kindness that’s also a way to get some exercise, and have a little fun! Please join me in the Cabot Legacy Race to Benefit Feeding America. Here are the details:

When: October 25, 2014 (or anytime in the month of Oct.)

Where: Anywhere! It’s a virtual race!

Distance: You choose your distance from these options: 5K, 10K , half- , or full marathon.

Cost: $25 which includes a donation to Feeding America, a nonprofit whose mission is to feed the hungry through a nationwide network of member food banks and engage our country in the fight to end hunger.

Bonus: The first 100 individuals signing up will receive a Cabot Fit running shirt.

Feeling Lucky: Maybe you will be the one randomly selected participant to have Cabot donate $1200 in your name to a local food bank; that’s $1 for each of Cabot’s 1200 farm family owners.

For more infromation and to register visit this website

Please  connect with me as a community of runners from across the country! Make it fun by finding a friend to run with. Here’s my first round draft pick after our run last evening at the Wrightsville Beach Loop.


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From Inception to Finished Product: Pumpkin ‘Fruit Roll-Ups’

IMG_9670_edited-1What a difference 879 miles makes. That’s the distance between Wilmington, NC (where I live) and Burlington, VT (where I attended the blog brulee. While my attendance was   partially funded by these great sponsors I was not expected  or compensated to write this post). Ten days ago, when I left Wilmington, NC  at 7 a.m., it was already a humid seventy-seven degrees and my thoughts were on my next Recipe Redux topic, dehydrated food. Here’s the challenge:

Get Your Dehydrator On

Whether it’s extra garden bounty or a sale at the supermarket – dehydrating food is a budget-friendly way to stock up for later. You can use a food dehydrator, a low slow oven, or natural sunshine to preserve natural healthfulness. Show us how you like to dehydrate, or a healthy recipe for how you enjoy using dehydrated fruits, veggies or other bounty.

I sat in a half empty plane pondering my September Recipe Redux post;  hmm…maybe sun dried tomatoes.

Arriving into Burlington, VT in sandals,  I felt out of place. Everyone in this city had already transitioned to I had a pair packed … and yes, my running shoes. It was great  to take advantage of the inviting fall air, an early arrival (meeting didn’t get rolling until 5 p.m.) and good terrain for a leg workout!


The hills of Vermont are a stark contrast to my daily runs along the coast of North Carolina.

The activities of the weekend allowed for a little more fresh air


Health bloggers roast marshmellows over an open fire pit at Smugglers’ Notch, VT. S’mores here we come!


Boyden Valley Winery & Spirits in Cambridge, Vermont is beautiful both inside and out. The outdoor patio has breathtaking mountain views!

and more picturesque scenes.

Lake Champlain

Sunny day in front of Lake Champlain.

While Wilmington was still feeling like summer, Vermont was ushering in fall with a chill in the air and pumpkins everywhere.


This cool vintage wagon filled with pumpkins on the grounds of Boyden Valley Winery & Spirits had every blogger stopping to snap a pic.

photo-190Even with an extra day, the time went too fast. Before I knew it, Monday was here, my travel day home. A three hour delay in Philadelphia until my connecting  flight home was time allotted to work, including writing a recipe for today’s blog post.  But I wasn’t feeling like sun dried tomatoes. I was feeling like, well, pumpkin. Then I remembered some of the posts from other  Recipe Redux members on fruit roll-ups, aka fruit leather:

Apple blueberry fruit leather by Serena Ball, RD of teaspoon of spice

Pear Leather by Carlene Thomas, RD of Healthfully Ever After

Thanks to their inspiration, I wrote  recipe for pumpkin ‘fruit roll-ups’ that’s naturally low in fat, low in cholesterol, a very good source of vitamin A, Vitamin K , Manganese and a  good source of fiber, vitamin C, plus a source of carotenoids! I couldn’t resist using an ingredient from Vermont’s local food landscape to sweeten my snack.

The use of canned pumpkin makes this easy, but do it on a day you’re home. It took 6 + hours on the lowest setting of my oven to dry and I used a convection oven which speeds up the process.  The good news is, your house will smell like cinnamon all day!!!  (Any other cinnamon lovers out in the blogosphere?) In my opinion, the most difficult part of this recipe is spreading the puree onto the  parchment paper-lined baking sheet in the correct thickness. Too thin will result in holes in the leather. Too thick will take a very long time to dry. Mine was less than perfect, but still tasted good.

Make sure to check out the links at the bottom of this post for recipes from  my nutrition influencing colleagues. We are all united by our love of food and desire to help you enjoy a healthy lifestyle.  But  how we approach this,  is a matter of individuality.  These bloggers put personal branding insight from the blog brulee into action which can be summed up by this mantra, Make a Difference by Being Yourself~ Gregory Heszczo.


Selfie in front of Lake Champlain. Jenna Braddock puts Gretchen Brown’s ‘be resourceful’ strategy to work . Get the pic; do whatever it takes!

photo-202Pumpkin ‘Fruit Roll-Ups’

makes 6- 9 roll ups (depending on cut width)

by Diane Boyd


  • 3 cups canned pumpkin
  • 1/2 cup unsweetened applesauce
  • 2 teaspoons ground cinnamon
  • 5 tablespoons Vermont Maple Syrup


1. Set oven to lowest possible setting. (Mine was 120 degrees F.) Use a convection oven if available. This will cut down on the necessary time for dehydration.

2. Combine pumpkin, applesauce, cinnamon and maple syrup in a blender until smooth.

3. Spread evenly into a thin layer (a litle more than 1/8 inch thick, but less than 1/4 inch thick) on parchment paper-lined baking pan.

4. Bake until pumpkin mixture is dry. This may take anywhere from 6-12 hours.

5. Once dry, remove from oven and  using scissors or a sharp knife, cut pumpkin and sheets of parchment paper into serving pieces, keeping length longer than the width. Tie securely with pretty twine.

6. To eat,  untie twine;  peel pumpkin ‘fruit roll up’ from parchment paper and enjoy.

7. Store in air tight container in the refrigerator for up to one week.

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Cure for ‘Hangry’ Kids: California Raisins. Sweet. Naturally.

Disclosure: I was asked to participate in the California Raisins. Sweet. Naturally. campaign as a member of Healthy Aperture Blogger Network.  I received free samples of California Raisins used in this post and I was compensated for my time. 

#AD Frozen Banana Pops with Orange, Raisin, Sunflower  Seed Granola #RaisinsSweetNaturally han-gry

(han-gree) adj

a state of anger caused by lack of food; hunger causing a negative change in emotional state.

Has this word crept into your vocabulary?  Are you hearing your kids use it?   Moms and Dads beware, when kids get home from a long day of school, they are often ‘hangry’. But here’s the good news, healthy snacks are your weapon against ‘hanger’!  And if you have a student athlete, healthy after school snacks timed before school sports practice can fight the  hunger cravings of active kids, and they can also boost your kids athletic performance! Rah! Rah!

So what IS a healthy snack can you feel good about? One that will curb hunger and fuel sports performance. Smart snack choices, are not just empty calories. They’re packed with nutritious foods; like California Raisins. Sweet. Naturally. The nutrition label tells a good story: zero fat, no cholesterol, and NO ADDED SUGAR!  Plus, raisins provide 9% of your daily fiber and potassium and 6% of your daily iron (per quarter cup serving).

Now if you’re among the parents concerned about your kids getting excessive calories, here’s a point you’ll want to take note of. Research has shown kids eating raisins, as an after school snack, may actually consume less calories and  may experience more satiety (feeling of fullness) when compared to other common snacks, including cookies and chips.

Delicious California Raisins are not only a  wholesome, healthy snack  they’re convenient, portable and affordable. According to the USDA, raisins are the most ecomonical dried fruit. Keep them on hand  and pack them into lunch boxes, gym bags or your desk drawer.  Consider adding them to recipes to bring out the flavor and boost the nutritional value of simple snacks, like  kid friendly banana pops with orange, raisin, sunflower seed granola.

#AD Frozen Banana Pops with Orange, Raisin, Sunflower  Seed Granola #RaisinsSweetNaturallyMake these in two easy steps and don’t be shy about geting the  kids involved. Start by  making the granola.  Then add the shell and freeze. You can do it all at once or break it up.  However you do it, this after school snack will give your kids (and you)  the health benefits of raisins in a frozen pop everyone will love. 

For more information about California Raisins visit  and like them on Facebook.

#AD Frozen Banana Pops with Orange, Raisin, Sunflower  Seed Granola #RaisinsSweetNaturally#AD Frozen Banana Pops with Orange, Raisin, Sunflower  Seed Granola #RaisinsSweetNaturally

Frozen Banana Pops with Orange, Raisin, Sunflower Seed Granola

by Diane Boyd


    for the granola

    • 1/2 cup old-fashioned rolled oats
    • 5 teaspoons honey
    • 1 tablespoon canola oil
    • 1 tablespoon orange juice
    • 1/2 teaspoon vanilla extract
    • 1/8 teaspoon sea salt
    • 2 tablespoons dry roasted sunflower kernels
    • 1/3 cup California raisins

    for the frozen banana

    • 2 ripe bananas
    • 4 craft sticks
    • 1/2 cup nonfat vanilla yogurt


    for the granola

    1. Preheat oven to 300 degrees F.

    2. in a medium bowl combine oats, honey, canola oil, orange juice, vanilla extract, and sea salt. Spread mixture on a nonstick foil lined baking sheet.

    3. Bake, stirring every 10 minutes, until oats are golden brown (about 20- 25 minutes).

    4. Cool. Add sunflower seeds and raisins. Mix to combine. Set aside.

    for the frozen banana

    1. Slice bananas in half and insert craft stick.

    2. Using a spatula, spread vanilla yogurt evenly around each banana half.

    3. Working over a dish, sprinkle granola mixture over yogurt covered banana. If necessary, press raisins lightly to assure they stick to the yogurt coated banana and won’t fall off.

    4. Place on baking sheet and put in the freezer until frozen, about 2 hours.

    5. Serve immediately or wrap in freezer wrap and store in freezer for up to 2 weeks.

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    Mindful Eating: What’s Chocolate Got to do with It?

    Mindful Eating: What's Chocolate Got to do with It?Disclosure: My attendance at the Blog Brûlée is  partially funded by Sponsor’s of the Blog Brûlée.  Opinions expressed are my own. I was not compensated for my time.

    When I say chocolate you probably don’t say mindful eating. But the two are related! As a lifestyle blogger and a registered dietitian teaching the intuitive approach to eating (another word for mindful eating),  I ‘m uber excited to show you the connection.

    But before we get started, let me ask you to examine how you determine your food intake? Do you eat when you’re hungry? Or do you eat in response to external cues, such as a neon sign Hot Donuts Now? A disappointing outcome? a boring afternoon? or something else?

    You might find this hard to believe, but you were once a master of  mindful eating! It’s true! We’re all born with the innate ability to self regulate in response to internal cues, namely hunger and feelings of fullness.  Hunger is your body’s way of telling you it needs food.  Feeling full or satisfied is your body’s way of telling you you’ve had enough.  Ignoring feelings of hunger will eventually reduce it’s effectiveness as an indicator for when and how much to eat. Isolated reliance on external cues can often lead to a vicious cycle of over and under eating. A cycle that often stems from years of dieting, deprivation, calorie counting or making food forbidden.

    The good news is you can  reestablish the innate feelings of hunger/fulness that will ultimately help you to naturally self-regulate your food intake. The intuitive or mindful approach aims to increase consciousness and create a positive relationship with food.  Eat without distractions and use ALL of your senses.

    So what does this have to do with chocolate?  Ok, I promise I’m getting there.  While in Vermont, at the blog brûlée, I took part in a Chocolate Tasting  class. It’s a great way for chocolate lovers, foodies  and culinary experts to delve deeper into the flavor combinations of chocolate.  (By the way, it’s regularly offered to the guests of Smugglers’ Notch.)  But it can also be a lesson in mindful eating; it mirrors the same steps I teach my patients in an intuitive eating lesson. This activity is writen for chocolate, but it can be modified to use with any of your favorite foods. To do this at home,  take one piece of chocolate and follow the 6 chocolate tasting steps:

    Chocolate Tasting  (from Lake Champlain Chocolates)

    1. Appearance: Look at the chocolate, the packaging, and the label. Unwrap the chocolate and study the shape and color of the chocolate. If tempered, it should have a smooth, high sheen. If grey/white, then the chocolate has bloomed- the fats or sugars have migrated to the surface of the chocolate leaving a whitish residue. This is due to a change in humidity or temperature.

    2. Sound: Break the chocolate and listen to the snap. Properly tempered chocolate should have a good, clean snap.

    3.  Aroma: With your eyes closed, deeply breathe in the aromas. Identify the fragrances. Milk chocolate may have more of a chocolate aroma. Unfermented beans smell like burnt rubber. Beans stored in humid areas can smell like grass or burlap. Beans dried over wood fires smell smoky.

    4. Texture: Anticipate how the chocolate will taste. Then place the chocolate in your mouth. DO NOT BITE! Let the candy melt in your mouth. How does the chocolate feel in your mouth? Quick melt or slow melt? Smooth or chalky?

    5. Taste: Savor the flavor and texture. What different notes do you taste in the different stages (beginning, middle, finish). Some common tastes are fruity, buttery, moldy, floral, caramel, or nutty.

    6. Evaluate: What did you like or dislike?

    The attributes of mindful eating are to derive pleasure from food by capturing its’ pleasures with all of your senses, gaining early satiety and avoiding the urge to overeat.    Learn to slow down and savor what you eat. Explore, taste, and decide for yourself!

    A registered dietitian can help you on your journey to better health by learning to be a mindful eater. Find a dietitian in your area at  You can also learn the techniques on your own. Here are some helpful resources to get started:


    Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch MS, RD

    Eat Q by Susan Albers PsyD


    Mindful Meals

    The Real Life RD

    A weight lifted: healthy weight management for women tired of dieting

    Related Blog Posts

    How to Eat Intuitively: A Guide to Mindful Eating , Anne Mauney, MPH, RD

    Why You Should Throw Away your Scale, Anne Mauney, MPH, RD

    My Related Blog Posts

    Seeking Comfort: Food vs Feelings + Mood Boosting Playlist

    Stop Dieting: It’s all about Lifestyle





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