Managing blood sugar with diabetes can often feel like walking a tightrope. But there are clear, actionable strategies that can make that walk a lot more stable. As a nutrition coach, these are the same tips I use with my clients to help them minimize blood sugar swings, reduce frustration, and gain better day-to-day control.

Below are six foundational nutrition principles that support blood sugar stability grounded in science, not fads.

1. Focus on Protein First

Protein helps slow digestion, promotes satiety, and blunts post-meal glucose spikes. By building meals around high-quality protein sources like turkey, chicken, fish, eggs, tofu, or lean beef you’re setting a more stable foundation for your blood sugar response.

Sources:

• Wolfe RR. (2012). The role of dietary protein in optimizing muscle mass and health outcomes. British Journal of Nutrition.

• Gannon MC, Nuttall FQ. (2004). Effect of a high-protein diet on blood glucose control. Diabetes.

2. Break Up With Star...

If you’re trying to get better control of your blood sugars, let’s talk about something simple that makes a big impact. Breakfast.

I’m not talking about cereal, toast, or fruit smoothies here. I’m talking fats and protein first thing in the morning. It sets the tone for your blood sugars all day long. And no, this isn’t just a bro science tip. It’s backed by actual research.

The Science

There’s a study from The Journal of Nutrition that looked at how people with Type 2 diabetes responded to high protein versus high carb breakfasts. The protein-packed meals came out on top. They helped keep post-meal blood sugars lower than the carb-heavy ones.

https://pubmed.ncbi.nlm.nih.gov/25733459/

Another study in the journal Obesity found that people who ate a bigger breakfast with more protein and fat actually had better A1C numbers over time. 

https://pubmed.ncbi.nlm.nih.gov/24311451/

Why Fats and Protein Work

Carbs break down into sugar. Protein and fat do not. When you start the day wi...

If you’re considering hiring a health coach, you want to make sure you’re making the right investment. A good coach can help you achieve your goals faster, provide accountability, and offer expert guidance. But not all coaches are created equal. Before committing, here are eight essential qualities to look for in a health coach.

1. A Proven Track Record of Results and Reviews

The best way to gauge a coach’s effectiveness is by looking at their past results. Do they have client testimonials? Before-and-after success stories? Consistent positive feedback? A great coach will have real-world evidence of their ability to help others succeed.

2. A Clear Game Plan or Program

A solid health coach should offer a structured plan that aligns with your goals. Whether you’re managing diabetes, trying to lose weight, or building muscle, you need a roadmap that is tailored to your needs. Avoid coaches who rely on vague advice without a clear step-by-step process.

3. A Personality Fit

Coaching i...

As we step into a new year, it’s the perfect time to refocus on your health goals and create sustainable habits. Whether you’re striving to lose weight, lower A1c, boost your energy, or simply feel your best, these practical tips will help you crush your goals in 2025. Let’s dive in!

1. Start Your Day Right with Protein and Healthy Fats

Breakfast sets the tone for your day. Instead of sugary cereals or pastries, opt for a meal rich in protein and healthy fats. Think eggs, avocado, sugar-free Greek yogurt, and nuts. These foods provide steady blood sugar, energy, reduce cravings, and keep you feeling fuller longer.

2. Hydrate Wisely

What you drink matters just as much as what you eat. Stick to zero-calorie beverages like water, sparkling water, black coffee, or unsweetened tea. Sugary drinks, even those marketed as “healthy,” can sabotage your progress by adding unnecessary calories and spiking your blood sugar. Pro tip: Add lemon, cucumber, or mint to your water for extra flavor wi...

The holiday season is here, and with it comes the joy of baking festive treats! But who says holiday baking can’t be healthy? This sugar-free Christmas cookie recipe is perfect for indulging in the holiday spirit without the guilt. Whether you’re baking for yourself, your family, or friends, these cookies are guaranteed to be a hit. 

Ingredients:

• Cookies:

  • 2 cups almond flour

  • 1/4 cup coconut flour

  • 1/2 cup unsalted butter (softened) or coconut oil for dairy-free

  • 1/3 cup stevia or monk fruit sweetener (adjust to taste)

  • 1 large egg (or flax egg for vegan option: 1 tbsp flaxseed meal + 2.5 tbsp water)

  • 1 tsp vanilla extract

  • 1/2 tsp baking powder

  • Pinch of salt

• Sugar-Free Icing:

  • 1/2 cup powdered stevia (or a blend like stevia-erythritol)

  • 2 tbsp heavy cream or coconut cream (for dairy-free)

  • 1/2 tsp vanilla extract (or almond extract for variety)

  • 1-2 tbsp unsweetened almond milk or water (adjust for desired consistency)

  ...

Thanksgiving is a time to reflect on gratitude, spend quality moments with loved ones, and enjoy some truly delicious meals. However, for those of us with Type 1 diabetes, the holiday can also bring unique challenges. Managing blood sugar while navigating the holiday feast requires a bit of preparation, but it doesn’t have to be overwhelming. Below are some practical tips to help you stay in control and enjoy the day stress-free.

1. Don’t Skip Breakfast

It might be tempting to save all your carbs and calories for the big meal, but skipping breakfast can backfire. Going into the feast overly hungry can lead to overeating, which makes blood sugar harder to manage. Start your day with a balanced breakfast that includes:

• Protein (like eggs, sugar free Greek yogurt, or tofu),
• Healthy fats (like avocado or nut butter), and
• Fiber-rich veggies (like spinach or peppers).

This combination helps stabilize your blood sugar early in the day and prevents post-meal spikes later.

2. Count C...

Managing anxiety around continuous glucose monitor (CGM) arrows is a common experience for many with Type 1 diabetes. Those tiny arrows, showing whether blood sugar is rising, falling, or staying steady, can stir up immediate reactions, especially when we feel uncertain about the right response. Here's a deeper dive into why this happens and some tips on how to manage that stress more effectively.

Why Do CGM Arrows Trigger Anxiety?

For many, those arrows are a visual reminder of the unpredictability of Type 1 diabetes. A steady blood sugar level can change in minutes, and even with the best tools, it’s impossible to predict exactly how your body will respond to food, exercise, stress, or insulin. This can make those arrows feel like pressure points: should I act now or wait? What if I overcorrect? What if I do nothing and things get worse?

This fear often stems from the fact that even small missteps in managing high or low blood sugar can cause a frustrating cycle of highs and lows....

Ingredients: (12 cookies)

• 1 ½ cups almond flour
• 1 scoop vanilla or chocolate protein powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• ¼ cup sugar-free sweetener (like erythritol or monk fruit)
• ¼ cup melted coconut oil or unsalted butter
• 1 large egg
• 1 teaspoon vanilla extract
• ½ cup sugar-free chocolate chips
• Optional: 1-2 tablespoons unsweetened almond milk (if dough is too dry)

Instructions:

1. Preheat Oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. Mix Dry Ingredients: In a medium-sized bowl, whisk together almond flour, protein powder, baking soda, salt, and sugar-free sweetener.

3. Combine Wet Ingredients: In another bowl, mix the melted coconut oil (or butter), egg, and vanilla extract until well combined.

4. Form the Dough: Slowly add the wet ingredients to the dry ingredient

   ...

When it comes to fat loss, we often focus on calories in versus calories out, but there's another crucial player in the game: insulin. Understanding how insulin works and why keeping its levels low can be a game-changer in your fat loss journey is essential.

What is Insulin?

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. Its primary job is to shuttle glucose (sugar) from the bloodstream into your cells, where it can be used for energy or stored for later use. While insulin is vital for maintaining healthy blood sugar levels, it also plays a significant role in how your body stores and burns fat.

1. Insulin as a Fat Storage Hormone

When you consume carbohydrates, they are broken down into glucose and released into your bloodstream. In response, your pancreas releases insulin to help cells absorb this glucose. If your cells don't need immediate energy, insulin signals your body to store the excess glucose as glycogen in your liver and muscles, a...

Ready for a vacation but worried about managing your T1D? Here are some essential tips to keep your blood sugar in check while enjoying your getaway!

Pack Snacks and Protein Powder

Always have healthy snacks and protein powder on hand. These can be lifesavers when you need a quick, blood sugar-friendly bite. Think nuts, seeds, sugar-free protein bars, and powdered shakes. Having these readily available can prevent unexpected blood sugar dips and help you maintain a balanced diet even on the go.

Plan Dining Out

Research and plan your meals ahead of time. Look up menus online and choose restaurants that offer healthy options. Don’t be afraid to ask about ingredients or make special requests! Knowing your meal choices in advance can help you avoid high-carb, high-sugar options that could disrupt your blood sugar levels.

Adjust Your Basal for Increased Activity

Vacations often mean more walking and activities. Adjust your basal insulin rates to accommodate increased physical activity...