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S1, Ep4: Your ACTUAL Diabestie

Get confident about diabetes management.

Transform the way you manage diabetes with free tools and support designed just for you from a board certified health coach.

🍳 Cook with Confidence: Meal plans, grocery lists + carb tracking.
💡 Coaching at Your Fingertips: Expert guidance to stay on track
🤝 Join a Thriving Community: Connect with others who get it
💪 Build Your Confidence: Take charge of your health with ease

Feel supported, empowered, and in control.

When you have a strong support system with diabetes, you can't overlook it. In this episode, I talk to my best friend, Katie Moreno. She knew me before my diabetes diagnosis, during some of the roughest periods of that transition, and has some great advice for those who love someone with diabetes. Get the full transcript, video episode, and more at diabestiepod.com. Here's where you can find Katie: OrganizedAdviser.com https://www.instagram.com/kthd.png/

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Mila Clarke: Welcome to Your Diabestie podcast the podcast that ensures that you never have to do diabetes alone. I live with Layton’s autoimmune diabetes in adults and today I have but I think this specialist guest that I’ll ever have on this podcast. She’s amazing. She does so many wonderful things. She’s the founder of a company called Organized Adviser. She’s a really talented designer. She’s great. She’s was my manager but I fired her at one time. We’ve known each other since we were 10 years old. So my guest today is my actual diabestie, Katie Moreno.

Katie Moreno: Hello. I’m so excited for this podcast because we’ve been talking about something like this for a long time. And I think that you are the best diabetes so many people and I’m excited for you to pursue this officially and I’m excited to be a guest on it.

Mila Clarke: I’m so happy that we have already talked about this for forever actually happening and…

Katie Moreno: Yeah.

Mila Clarke: this podcast is actually Katie’s idea. she has been telling me for a really long time that we should do a diabetes kind of like bestie podcast and then I Ignored her and then I texted her and I was like, hey, I have this great idea. She was like yo.

00:05:00

Katie Moreno: I was like I had that idea the two and a half years ago, but whatever, but I think there’s just a perfect timing for everything and I’m excited to see it come to fruition now because I think that you have established yourself so much as a valuable resource in the diabetes community. And so, to give personal side of things I think is so great. So

Mila Clarke: That just makes my heart happy. Thank you. So I always start out with asking my guests what their relationship to diabetes is. So what’s yours?

Katie Moreno: Good question. So I do not have diabetes. I am familiar with it though. my entire life growing up. She had diabetes and so I saw measuring out her insulin for the week. She had a little cup in the refrigerator with her syringes before they were pens and everything. And so I was always curious about it, but it was always just like, my Grandma does this thing it was never ever personal and then I became a high school teacher and I had some students with diabetes. And so I had to be aware of what to look for and there’s training on it and stuff like that, as a teacher so we can assist in the event that someone has higher low blood sugar and then my best friend you Mila God diagnosed in 2016.

Katie Moreno: And I want to say …

Mila Clarke: Yep.

Katie Moreno: it’s not a good friend of me. If I don’t know that I guess and so when you get diagnosed it brought it a lot more personal because I interact with you on a daily basis and then a couple years later you were my next door neighbor. And so, in the event that they’re wasn’t emergency whether it’s when we’re just hanging out and shopping or at lunch or you were living down the street from me. I think it’s important that I am knowledgeable about your condition. And so that’s actually a big reason why I thought this would be a good episode is what is the role of not just the person with diabetes and managing it? But what is the role of their close Community because I’m not part of your care team, but in the event of an emergency, I would like to be able to know, what to do and then finally enough I was on an airplane couple probably about a year ago now and somebody did have a diabetic emergency and I wasn’t able to help I’m not a medical professional I didn’t do anything, but I recognized it.

Katie Moreno: So I felt like in an emergency if there was no one else there, maybe I could help and so, I’ve watched Hangry Woman and grow I’ve learned from you and obviously I don’t have the conditions. I don’t know what it’s like to live with but I do think that I know more than average because you’re such a good educator and I pay attention. So I think that it’s important for people with diabetes though to have someone like me in their Circle that they can trust someone like a spouse or The best friend or whoever or multiple people and not be afraid to talk about it with them because I feel empowered knowing about it. I want to know how you’re doing and how to help if needed and I’m glad that you share that with me openly versus being ashamed of it.

Mila Clarke: Yeah, for sure and I’m curious from your perspective because you’ve known me almost my entire life. So, me before diabetes and…

Katie Moreno: No.

Mila Clarke: after and so from your perspective, what was Mila before diabetes

Katie Moreno: That’s a good question too. so you’re a very genuine person I wouldn’t say that you in the sense have changed other than the fact that you’ve grown up. I mean we’ve noticed into each other since you’re 10 years old so kid Mila versus adult Mila obviously is a different person but in relation to diabetes, we were roommates in college and we work together in college. So we think that a lot of time together and I would health conscious baby. you were always the one pushing me to go to the gym and trying to care about that and I was whatever and I am overweight I should care about that and you were always pushing for it. But once you became diagnosed with diabetes, especially after doing all of that work like you had a good balance with

Katie Moreno: your exercise and stuff. So it was really shocking that you got this diagnosis, which obviously came to find out was a misdiagnosis and you actually have type 1 which makes more sense. but you became even more health conscious and so I think that’s another reason why I feel so strongly about what you do like, obviously, I’m biased because I’m your best friend but there’s so much stigma with it and people think that people with diabetes don’t care about their health and they just eat sugar all day and you care more about your health more than anyone. I know you are aware of the things you’re putting in your body and how it affects you and there’s so much stigma that I think just needs to go away I think it’s just stupid. but it’s through people talking about it. you are that opens up that conversation up and gets rid of that stigma. but you also I think have become really

00:10:00

Katie Moreno: you have a focus on education and right now you’re even expanding or extending your education to get more credentials to help more people and you didn’t have an interest in that previously, but you always been a communicator you’ve always been a great marketer which I think is what’s gotten hang room and to where it is now, but this Focus now on education obviously as a former teacher like I love that and I’m excited to see the next chapter because more credentials means more eyes on your stuff and you can help more people which I think is your whole entire life’s Mission. So yeah.

Mila Clarke: yeah, and we talked about that so much how I feel like I know so much and I can do so much and I feel like I teach a lot and I have a lot of people that are always like you’ve taught me so much about diabetes, but then I feel like because I’m not the skinny white diabetic and I have no actual credentials except now, I’m a health Which is really cool and then I’m getting my masters in nutrition so that I can eventually become a dietitian but it’s really interesting how I don’t know. Sometimes those conversations have been like I know a lot and I know that I’m doing something for the world and even if it’s just making recipes, I feel like I need that additional background for that extra credibility. So you see me with that struggle that tug of war of I don’t know what to do here, but I’m curious also if you remember

Mila Clarke: The day that I told you that I had diabetes and what that was like.

Katie Moreno: I was driving my car because I think you called me right when you love the appointment you were in shock or maybe you took a couple minutes and then you called me because we do that. We have a life event or we have anything and we call each other what I always joke as soon as I drop her off or she drops me off at our house okay, I’ll text you in five minutes, but we’re constantly connected, but I think you called me pretty soon after and I was in the car and I was like

Katie Moreno: that’s wrong like you that’s like an old person’s is I thought it was cuz my Grandma had it like I was like, you’re 26, there’s no way like this doesn’t seem right and even back then it didn’t feel right the diagnosis of type 2 and I knew how much you were paying attention to what you’re eating and working out and obviously with PCOS also it’s difficult to lose weight. So even if you’re overweight that doesn’t necessarily mean you have diabetes and I that seems weird and it was kind of a slow progression of getting on medicine and then getting on insulin and then obviously years later getting the admit rediagnosis. but until that rediagnosis. It felt like you were on this uphill battle.

Katie Moreno: To prove that it wasn’t true you were trying so hard to take care of your health, but things weren’t working. And so that rediagnosed as I think was a huge pivotal point because it just didn’t accept none of it made sense, and even though it’s not an old person’s disease and that was absolutely a false belief or Stigma that I had it also wasn’t accurate so, maybe that was the right feeling for someone being diagnosed. So young and also actually working to counteract it like nothing was working. So.

Mila Clarke: Yeah, and I think one of the interesting things that you’ve seen too just in my whole entire Journey with diabetes and I’m so glad that you just said it because I think a lot of people are under this assumption that I’ve never worked a day in my life to take care of my help. and so I get these crazy ass comments on the internet and from people who just don’t know and don’t know my history kind of accusing me of being a fake and there’s no way you must eat pizza every day and drink five gallons of Pepsi

Mila Clarke: You have diabetes because you caused it. And so a lot of the education that I’ve done is around stigmas and around incorrect perceptions of diabetes and so from your perspective and I think you have a very specific time period but I would love to hear how you solve that affect just like me as a person with diabetes, but also as a friend that encouraged you maybe to be even extra supportive on top of how supportive you are already being

Katie Moreno: So I’m thinking of two specific events. One of them was before you got rediagnosed. I want to say and we were at an event and they were serving pizza because every freaking event serves pizza and this older lady knowing your work and knowing your websites like that really rudely interjected our conversation and said are you eating that pizza? Are you sure you should be eating that and it was shocking I can’t believe that anybody would ever say that to anybody but let alone someone they’re not close with if I said it out of love and I was like, hey, I know you had lunch high blood sugar earlier this morning and now can I get you a salad like that would come from a place of love but she doesn’t know she only knows of you you are an acquaintance at best and…

00:15:00

Mila Clarke: Yeah.

Katie Moreno: to say something like that. I was just like I wanted to throw hands. I was like, obviously I’m not gonna punch an old lady, but I was like that is so rude and I don’t even remember how you re

Katie Moreno: it’s fine shut up and we moved on and walked away from her I think because it wasn’t like you were gonna go and defend herself, but then a couple years ago probably right around the time that you got rediagnosed. there are a bunch of people in the comments coming for you and again I get my defense on and I’m like, you don’t even know she shares with you a lot of her life and she shares with you a lot of the background and In the day-to-day struggles, but you don’t see every minute of her life. even if you Vlogs all day and edits together, it’s a five minute video. you’re seeing a snippet you don’t see the rest of the meals you eat the workouts you do like none of it and it just makes me feel so sad because

Katie Moreno: I don’t know hard that is to see those comments and it makes you want to stop what you’re doing and not do hang room anymore because I mean you can have a hundred million good comments and have one negative one. And that’s the one that we’re gonna focus on. It’s human nature, and so I try really hard to be your cheerleader and remind you that you’re helping so many people and what you’re doing is important work, but at the same time I can’t take away those comments, and I think it’s so Just uneducated and ignorant for them to even make from behind their keyboard. they would probably never say it to your face maybe because that lady did. but they just don’t even know and then to comment from they’re probably eating Cheetos in their room, not eating healthy either but they feel like they can say something because it’s the internet and I just think it’s so

Katie Moreno: disgusting to be honest

Mila Clarke: Yeah, it is it is and it rolls off my shoulders now, I think more than it did like there would that think that one time when I was getting like that pile on I was like I’m gonna shove my website down.

Katie Moreno: Yeah.

Mila Clarke: I’m pulling the plug. I’m canceling my hosting I’m not doing this ever again. And now I just kind of approach it as thanks for the engagement. Thank you for the watch hours if.

Katie Moreno: But I blast though, if they’re posting these comments publicly like you share them and they put their name on it.

Mila Clarke: He yeah.

Katie Moreno: So they better own it like anything that’s good too because that discourages it also, but

Mila Clarke: yeah, I think people don’t believe that anyone would leave comments like that or they don’t believe that people would be that harsh or that critical and Especially in some of the channels that I’m on Instagram and YouTube people will create accounts just to be assholes. they’ll do just to be mean and…

Katie Moreno: It’s crazy.

Mila Clarke: it’s no skin off their back but they don’t realize that there’s a person on the other side of it that they are damaging or hurting and so now my quip back is always like I didn’t do this the way that you liked it. you can do it then why don’t you produce a video and edit it and research it and do all the work for it.

Katie Moreno: Yeah.

Mila Clarke: If you can do it better I please do it. Yeah.

Katie Moreno: go for it. And I think that that’s a unique challenge you have in being a content creator. But as a person with diabetes in general and me being your friend the lady with the pizza, I think that that’s a common experience like being judged for what you eat how you have diabetes? Whether it’s type 1 or type 2, it doesn’t matter of course, there’s lifestyle choices. that can improve it or can hold off the symptoms and that sort of stuff but regardless there’s lots of factors that lead to it and it’s not anyone’s fault for having it and I just think that it’s important to have that support system around you have your friends be knowledgeable enough in the event that something negative does happen to lift you back up because that is the opinion that matters not the random lady. That is gonna

Katie Moreno: Be pissed off because you’re eating pizza. her opinion doesn’t matter the people close to you does and so they need to be knowledgeable enough to know when you need that encouragement because they’re right and even though it’s really hard in that moment to believe them because you’re just feeling bad because of that jerk, but at the end of the day as long as you are doing the best you can do that’s all you can do. So get people that remind you of that.

00:20:00

Mila Clarke: Yeah.

Mila Clarke: Yeah, I think that’s something that’s definitely kept me going is you and our whole group of friends. I feel have shown up for me in a way that I never imagined that people would in my life. I just thought I’ve diabetes so nobody’s gonna really care but even when I was married my former mother in law would always ask me hey, what can we make sure that we have at Thanksgiving or at Christmas or whatever to make sure that you’re comfortable make sure that you’re good and your blood sugars are good. I know you guys do that all the time you and Daniel you guys ask me the funniest and most interesting questions that make me think a little bit deeper about diabetes. And so I can think of just honestly I would say hundreds of ways that you guys have shown up and really embraced the fact that I’m going through this thing all the time, but you’re still kind and so thoughtful and so

Katie Moreno: and good

Mila Clarke: about it and I don’t know even we make diabetes jokes together and stuff and I just think that’s such a Good Rapport and good kind of outlet that we have that’s really fun.

Katie Moreno: So that actually brings up two questions that I have for so the first one is we’ll talk about friends first,…

Mila Clarke: Yeah.

Katie Moreno: but then remind me about the diabetes jokes, but from a friend perspective you just found out that your friend has diabetes, in the beginning I think I have a good handle on it now because I’m intimately aware of how you’re doing mentally and Health Wise, but in the beginning it was like I didn’t want to offend you by offering help and so what would you say is what a friend needs to do to recommend a restaurant or to say do you want to go get obviously a bakery is gonna be maybe not the best choice but I don’t want to not say let’s go to this new bakery because you have diabetes and I am policing your food decisions as a friend what would be helpful or what would be hurtful for me, asking you or not taking care of you but considering you

Mila Clarke: Yeah, that’s a really good question. And I think there’s two ways that I think about it on one end. I would say let your friend or your family member or your coworker. Whoever that relationship is with come to you and say I want to tell you this I need help. Here’s what I need because then it puts the ball in their court for them to State how they feel what they need and how you can support them so that the burden isn’t on you to figure it out or to

Mila Clarke: Tiptoe around it and not offend and so an approach that I take is just I don’t give people advice until they ask me for it. And so they may complain about diabetes or whatever and the best thing you can do is support them. But if they haven’t asked for advice or they haven’t asked you for some kind of way forward. You don’t have to say anything. All you have to say is that sucks. I’m sorry and you can move on you can also ask them do you want my advice? I know it’s unsolicited and that’s always helpful and I think disarming too.

Mila Clarke: Because when you first tell people that you have a diabetes diagnosis, there are so many assumptions that end up flying around they can’t go do this thing or they can’t have this or they’re not able to do this and this or I have to change this whole entire meal because of this and I had a family member that I’m not super close to you but we had an interaction and she’s having a party and she was like, hey, I just wanted to make sure that I get some sugar free stuff for you and I was like don’t do that. I can have regular sugar stuff. I’ll be fine. Don’t worry about me and she was like, I’m always gonna worry and I was like that’s really kind of …

Katie Moreno: right

Mila Clarke: but it’s I’m normal just like everyone else aside from the fact that I just have to pay attention to my blood sugars. So I think that was even a supportive way of asking she kind of assumed that I needed this thing,…

Katie Moreno: 

Mila Clarke: but then I was able to be like, don’t worry about it. It’s cool. And then I think from the other angle is I think oftentimes because we have the diabetes diagnosis, like people exclude us from things because they think naturally she can’t

Katie Moreno: She can’t go to the cupcake store into the grand opening because it’s brand new because she’s diabetes. Yeah,

Mila Clarke: So like I would say just don’t assume that anything is off limits and the person in your life that’s dealing with diabetes will tell you that’s probably not the best idea for me or I would love to go and then they’ll make the decision on their own how they want to handle it in the aftermath. So I think that it’s just kind of keeping it open mind and letting the person tell you what they need as they need it sometimes and especially in the beginning they’re not gonna know because it’s shocking.

00:25:00

Katie Moreno: right

Mila Clarke: It’s a big life change. There’s a lot of just feelings involved with the diagnosis and stuff and it takes time to kind of find your flow and figure it out. I’m seven years and I still don’t think I’ve really figured it out in every day. It’s a little wacky but I think it just takes time to kind of feel out where you’re comfortable but also some people aren’t super comfortable advocating for themselves or asking for things because they feel like it puts a bur other people So it’s okay to ask what do you need? How can I help and…

Katie Moreno: Yeah.

Mila Clarke: that also puts the ball in their Court showing them that you care but also gives them the opportunity to really think about what they do need and what kind of space they need.

Katie Moreno: I think it’s a fine line though. And I think it’s something that a friend needs to be cognizant of is that you don’t want to ignore the condition and just invite you to ice cream everyday, that’s not really considerate but also don’t be afraid to ask or talk about it, because I think it shows that you care as long as it’s done in a way that’s not judgmental or putting the person with diabetes in a difficult position, where you do have options or you do have some balance if not that there is this but if there was a carb, Festival really all festivals are cards against

Mila Clarke: I want to go to a card for

Katie Moreno: But there’s probably no balance there, so finding a way to do that and something else is consider it. But don’t be rude about it. Yeah, so I think that’s a good answer is ask…

Mila Clarke: yeah.

Katie Moreno: but also help them advocate for themselves by asking what they need. so Okay,…

Mila Clarke: Yeah, for sure.

Katie Moreno: my other question was about diabetes jokes because this is something that I’ve like really wrestled with because I think humor has changed in the past decade things that used to be acceptable in a lot of ways are no longer acceptable which is a hard. Thing because humor is making fun of real life and I joke about things but it’s never in a way. That’s like this is your fault or how I think mainstream

Mila Clarke: Yeah.

Katie Moreno: Comedians, maybe make fun of diabetics people with diabetes. But what would you say I have an opinion about it and is that it’s never okay, except for people that have the condition and then obviously I have that trust built with my intentions, my heart behind it and…

Mila Clarke: Yeah.

Katie Moreno: there’s been a couple instances in the media that have come up that

Katie Moreno: Comedians have gotten in hot water about past jokes or current jokes. And then also I remember I bought a coloring book for one of my family members that graduated a medical degree and…

Mila Clarke: 

Katie Moreno: one of the beaches in there was about how Susie ate 26 candy bars. What is have Susie has diabetes and I ripped it out and I was like, I’m not giving this to her this is so rude and I felt really defensive and I crumpled it up and threw it away and I was like this and I felt a little crazy because I’m like, going on this Rampage, but also that’s not okay. And so that overall I can just rambling…

Mila Clarke: 

Katie Moreno: but what is your opinion on joking about chronic conditions such as diabetes?

Mila Clarke: Yeah, I kind of follow along the same lines as you is that if the person has a closeness or an intimacy with that chronic illness there are ways to make fun of that chronic illness without making fun of the people…

Katie Moreno: Okay. right

Mila Clarke: who have it and I can think of a really great diabetes meme account run by this woman Gillian. It’s called insulin and tonic and it is the funniest diabetes means it’s just literally pop culture and memes kind of reframed for diabetes and the jokes are so funny because they’re not like a personal attack or they’re not perpetuating diabetes stigma. They’re really poking fun at some of the just** things that we go through with diabetes one of my favorites that she shared a long time ago and I sent it to my boyfriend. It was like a skeleton kind of with it’s mouth open like my God, and then it was like what happens when I sleep over at this girl’s house.

Mila Clarke: Her glucose alarms are going off at 3 AM and so I was like, my God, this is so funny that just happened and it was something like fun to him. And so jokes like that I think are funny but jokes that perpetuate stigma or poke fun at the individual for something that is not their fault. I think is where I draw the line and where it’s super inappropriate and I just think to myself all the time with jokes. I would never make fun of Alzheimer’s or cancer or I’m trying to think of other illnesses heart disease or

00:30:00

Katie Moreno: Alright next ingredient someone that’s blind someone that doesn’t have a leg you’re not gonna go and make a joke about that.

Mila Clarke: right and for them experiencing that there may be in jokes that they feel like are funny because it’s the circumstance that they live with and they can find the humor in it, but I myself not living with any of those conditions wouldn’t Assume that I could make a joke about their condition and about the way that they have to live with a chronic Mission.

Katie Moreno: right

Mila Clarke: And so I think that was the long-winded way of saying I feel the exact same way as you like. I remember you sent me a picture of that coloring sheet and you were like look at this.

Mila Clarke: It was just and it was my gosh, it showed how stigma is so perpetuated that was a book for a healthcare professional and put that in there and it could be seen as a joke in the coloring book. I think was full of jokes and full of local humor.

Katie Moreno: Yeah, but it wasn’t disparaging jokes or anything that anyone’s expense for having a condition and that was like the one that I think is always attacked…

Mila Clarke: Yeah.

Katie Moreno: because especially for type 2 there are factors that lead to it and so because of that they latch onto that one thing and then feel it’s okay to make fun of and it’s again so ignorant you don’t even know background of anybody’s health history to be able to make fun of it and…

Mila Clarke: Yeah.

Katie Moreno: it’s attacking the person, and that’s never funny. So

Mila Clarke: Yeah, and my little segue and that also is that people will often blame people with type 2 diabetes and say you could reverse this or you could have not ever had diabetes if you just ate right and if you exercise and that lifestyle change is one not exclusive to people with diabetes. Everybody should eat right exercise drink water like you just did like They hydrated.

Katie Moreno: But thank It is unsweet so it’s basically water so.

Mila Clarke: It’s probably better for you because he has antioxidants and…

Katie Moreno: Yeah, exactly. Yeah.

Mila Clarke: stuff a caffeine though, but Kathy’s not bad inherently. but those kinds of things are not exclusive to people with type 2 diabetes and so a lot of times I often find myself thinking the person who’s pointing that finger are you doing all of those things or…

Katie Moreno: right

Mila Clarke: are you just pointing that finger because you feel Superior to people who have a chronic disease and then the other thing that I always think about is how people just

Mila Clarke: To judge people just and I think it happens in the diabetes Community too a long time before I was rediagnosed with type 1 so I can tell you people’s perception of me changed. Absolutely after I was rediagnosed and I was more acceptable to people in the diabetes Circle, but then I remember when I didn’t have my new diagnosis and I would call people out and be you are telling me that I have to advocate for type ones only to have access to insulin the majority of people using insulin are type 2,…

Katie Moreno: right

Mila Clarke: but then also you are immediately throwing people with type 2 under the bus by saying when people come back and say you wouldn’t need insulin if you did this this and then people type 1 being like why didn’t do anything to cause my diabetes or

Katie Moreno: Yeah, our super defensive of I have type 1 and it’s like okay then what are you saying about people that don’t have type 1 all the other millions of types of there that it’s so exclusionary too to be like mine’s better than your type.

Mila Clarke: Yeah. Yeah better or worse. It’s weird.

Katie Moreno: Yeah.

Mila Clarke: It’s weird when we talk to it’s framed differently every time…

Katie Moreno: right

Mila Clarke: but yeah, it’s one of those things where I’m kind of like. There is no superiority in this disease. We all have it.

Katie Moreno: it also

Mila Clarke: It all sucks. No matter how you’re diagnosed when you were diagnosed having it sucks. That’s the thing that we all have in common and so it’s like it more of an opportunities for each other and bridge the gap and be there for each other but I think sometimes people just get really defensive about being labeled a certain way and that’s why stigmatizing language and stigma has to disappear because it didn’t feel that stigma and…

Katie Moreno: yeah.

Mila Clarke: you didn’t feel that shame. You wouldn’t want to separate yourself from people who are labeled specifically with those stigmas. So I always think that’s…

00:35:00

Katie Moreno: I sent you a couple of them…

Mila Clarke: what thing.

Katie Moreno: but I’m on diabetic tiktok because of you. I’m sure but I always appreciate when I see another influencer who has Type 1 answer a question or something and always respond with I have type 1 but it doesn’t matter what type I have neither is caused by anything, purely by your own choices and I was appreciate that because that’s a little bit of advocacy from that side because some people with type 1 are very rude about it and go in about how that’s not their type and it’s either say nothing about it or advocate. The people that don’t have type 1 so yeah, I think that’s important.

Mila Clarke: It’s wild there’s just more advocacy in the world. Yeah.

Katie Moreno: just in general there’s lots of causes that need more attention outside of even diabetes, but We’re not gonna get on the soapbox about the American Healthcare System, so

Mila Clarke: I mean, that’s a whole other podcast. You’re American Diabetes,…

Katie Moreno: while That’s podcast number two.

Mila Clarke: and we’ll talk about feeling people with diabetes. I think I have two last questions for you one What is your favorite way that you have shown up for me when I’ve needed a friend who could just kind of soothe me about diabetes and I’ll tell you if it’s not the same. I’ll tell you what my favorite way is.

Katie Moreno: I’m an awesome friend. So I do a lot. Just No, I’m just kidding.

Mila Clarke: So I think what?

Katie Moreno: I do have two though. So one of them is more so related to you being like an influencer and one is directly related to diabetes. So one is whenever you receiving a lot of negative comments, I Had a bunch of people and I was your manager at the time too. So I had access to the back end of everything and I screenshotted hundreds of good comments, like sweet ones and printed them out. You’re gonna get it and…

Mila Clarke: Yeah.

Katie Moreno: put them in this brag book here and I decorated it a little kid would like paints and colorful stickers and stuff and I just wanted you to have that to remember when you were receiving hard comments, there were hundreds of sweet ones and I

Katie Moreno: I hope that you don’t need to look at it very often because I hope that there’s not a bunch of negative comments. But in those moments where you receive a negative one, remember that there are hundreds of positive ones and the same goes for people with diabetes that might have a negative experience or have a bad day or have a day where your blood sugars are just crappy remember all the other good days that you’ve had and good comments that you’ve received and the friends you’ve met through the diabetes Community because there’s lots of positives to it too. And then the second one is specifically die diabetes related, which I also highly recommend to people that are diabetes of people that have diabetes you added me as a user to your alerts for your CGM. And so I was receiving alerts that you were having lows in the middle of the night which by the way is terrifying I was like texting you immediately

Katie Moreno: Call you and you weren’t answering and I was like she’s dying. I immediately panicked and you were okay. You were fine. You were handling it was the first alert that I received and so I immediately went to panic mode. Also. The alarm is true

Mila Clarke: And I was just gonna say the alarm is like we’ll wake you up out of your coffin.

Katie Moreno: Yeah, I did not I should have asked…

Mila Clarke: What if so loud?

Katie Moreno: what it sounded like so I would know it to expect I thought the world was ending I thought it was like an emergency alarm for a hurricane tornado earthquake. I thought it was the end of the world but

Katie Moreno: Just low blood sugar and it wasn’t even that low, but it’s like the alarm and so the next day I went to the store and I bought a little tackle box and I put all a bunch of candies in it. And so that way you can keep it near your bedside to refuel or if you just need a snack but I think that was a good way to love you as a friend that I don’t know what it’s like but here’s something I can do that just tangibly shows you like I got you and I’m here to support you and I’m here to help you and you got to refill it on your own but keep this by your side because I don’t want any more lows is if you can help it and…

Mila Clarke: Yeah, yeah.

Katie Moreno: then also you told me a story of you were digging through trail mix one time to dig out the M&Ms or the chocolate or something because sugar and you had nothing and I was like, I got you we’re never doing that again you trail mix ever again?

Mila Clarke: I had to split out the chocolate from the pretzels and stuff because chocolate it has a fat in it. So it won’t rise your glucose as fast as you so I was sitting on the countertop just like Eminem pretzel home.

00:40:00

Katie Moreno: Fast enough. Yeah.

Katie Moreno: But in the middle of the low that’s not when you need to be doing that and so I was like we need candy ready and…

Mila Clarke: Yeah.

Katie Moreno: available, in additional dog. I’m sure you have other Jews and things like that, but I was like this is cute and fun. And so yeah.

Mila Clarke: Yeah, I was gonna be the story. I told was the diabetes tackle box. It’s literally still sits in my bedside. I refill it every so often I do snack from it sometimes But it was like the cutest thing…

Katie Moreno: Of course, you have to treat yourself.

Mila Clarke: because you basically were like I have a surprise for you and I was like, okay what is my birthday? what’s happening? And you came over you drove from your house four doors down look else forward that

Katie Moreno: Yeah.

Katie Moreno: I don’t know why I drove I was in my car though. I recorded it and I don’t remember why I was in my car because I wouldn’t have just drove down there. I think I was on the way somewhere coming back from somewhere. I don’t know.

Mila Clarke: Yeah, or maybe picking you at the time we would go to Starbucks and…

Katie Moreno: Yeah.

Mila Clarke: we take a little driver out of the neighborhood to Starbucks. So maybe it was that or…

Katie Moreno: Yeah.

Mila Clarke: something but then you handed me the box and I was like, what is this and it said no more hypos for angry woman.

Katie Moreno: And I put her logo on it.

Mila Clarke: So cute and yeah, I still have it. I love it. It’s such a good tool especially in the middle of the night when you’re disoriented and…

Katie Moreno: Good.

Mila Clarke: clumsy and you don’t want to walk out the kitchen to find something. It’s nice to just be able to sit up pop it open take a handful and just treat the low which is awesome. So it’s such a thoughtful gift so fun. I loved it.

Katie Moreno: Wait, yeah, that was one of my favorite gifts I’ve ever given and I was so excited. I woke up the next day. I parked up out of bed and I was like, I’m going to Michaels and I just made it. So yeah.

Mila Clarke: You must not like your Cricket and…

Katie Moreno: Did yeah.

Mila Clarke: everything work.

Katie Moreno: And I don’t do that every day, so.

Mila Clarke: No, you do not that’s very special occasion.

Katie Moreno: it’s

Mila Clarke: And so my last question to wrap up our time together, even though we’ll text each other in five minutes is…

Katie Moreno: mmm

Mila Clarke: what do you think that people can do to support their diabetes and what kinds of things from your perspective do you think are helpful and low lift from someone that wants to support their loved one with diabetes?

Katie Moreno: So there’s so much you can do the thing like The Tackle Box, that’s super just tangible help but also just listening to them and learning from them and asking them about their experience and knowing and obviously this is going to depend a little bit on your relationship to that person the closer you are the more access you’re going to have but as someone’s best friend or spouse you should be intimately aware of how they’re doing just in general. I think that’s good advice for friendships and relationships, but I think that it’s important that

Katie Moreno: are aware of how they’re doing mentally because it’s also a huge mental game of are you burned out with your diabetes at this time? Are you not putting your CGM back on because you just need a break. So you’re doing finger sticks, which means you have to be more on top of it and it’s not automated. Are you struggling to get your medicines refilled at the pharmacy? Because the pharmacy sucks all of that kind of stuff I think is important to be aware of and just talk to them about be there for them. just be the listening ear obviously there’s nothing you can do you can’t call the pharmacy and go advocate for them like you can’t do that, but you can

Katie Moreno: Listen, and be a shoulder for them when they need it. And then like I said with the education part, I think it is really important in the event of emergency 9% of the time. There’s never going to be something that you need to do in relation to their diabetes, but being able to recognize the symptoms of it what to do in the event that happens what kind of support or help they need when to call 911 or not because a lot of times you don’t need to call 911 but you need to get them a drink or get them water or have them take insulin or whatever. That’s really helpful. Because in that moment you don’t how much time and so being aware of that kind of stuff is really helpful and in learning that I think it’ll show your friend that you care. And so then they’ll probably be more likely to open up and share things with you and that’ll increase the depth of your relationship just in general and

Katie Moreno: Don’t Be a Jerk don’t make jokes about it don’t talk crap about their back behind their backup,…

Mila Clarke: it’s

Katie Moreno: for some reason it’s not their fault and it’s your job as their friends to be there for them and in the same way the way the world works like you’re gonna have a time in your life when they’re gonna be able to repay that and it’s great to have people like that in your life that actually care about you. So, there’s been multiple times in my life that you’ve been there for me And if I can get you a diabetes Tackle Box to show you that I love you, I’m happy to…

00:45:00

Mila Clarke: You love me.

Katie Moreno: because I know that you’ve been there and you would do that exact same thing for me. So Thank you.

Mila Clarke: I love you, too. Okay.

Katie Moreno: Kind of I guess.

Mila Clarke: We’ll find this was the worst guest ever undiabesty now.

Katie Moreno: my God.

Mila Clarke: She said

Katie Moreno: I’m throwing away this 20 four year old relationship. We’re done.

Mila Clarke: Gone in the trash. It’s not fine. I don’t know why I would do without you. Honestly, you’re literally like a staple of my day.

Katie Moreno: for real same

Mila Clarke: I don’t think I go a single day without texting you or talking to you and

Katie Moreno: Yeah, no, if we do, we have a couple times here and it’s weird. are you okay? Are you alive the next morning? We’re like hello. It’s definitely weird.

Mila Clarke: Hello, what things? my this was so good. And I’m so excited that people are gonna get to hear it. And also just learn how to support their diabetes and the people in their life. So thank you for giving me power of your time and…

Katie Moreno: Welcome. Thank you.

Mila Clarke: for talking about this and just kind of like reminiscing with me on how supportive you’ve been and also just to have it on record. Thank you so much for just being you and being my friend and basically being my sister we joke that we are like the alternate universe versions of each other because we’re literally the same so It’s

Katie Moreno: Yeah. Your dad calls us sisters and calls us salt and pepper.

Mila Clarke: salt and pepper

Katie Moreno: Which is true and I love it. So yeah,…

Mila Clarke: It is so true and…

Katie Moreno: thank you so much for having me on I really appreciate it.

Mila Clarke: he’ll always.

Katie Moreno: And I’m excited to see future episodes. Make sure you guys subscribe and comment or whatever the phrase is because I’m excited to see this podcast grow.

Mila Clarke: She just did my outro for…

Katie Moreno: Yeah.

Mila Clarke: I also want to give you an opportunity where can people find you and learn more about what you do.

Katie Moreno: So I do something very very specific. So I’m not sure if your audience will be interested, but I am a teacher of teachers. I used to be a high school journalism teacher and they do the yearbook and the newspaper and so I have a website called Organized Adviser with an ER calm, and I create resources that are free to journalism teachers. So if you happen to be a journalism teacher or of the journalism teacher at your local high school, that’s who I’m here to help so very very neat.

Mila Clarke: It is Niche, but somebody always knows somebody you never know.

Katie Moreno: You never know you never know.

Katie Moreno: So if you know someone I’d love to meet them and help them out.

Mila Clarke: Alright guys.

Mila Clarke: Thanks for listening. And we will see you in the next one. Love your, diabesties.

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Another serving?

The Diabetes Food Journal App is now free to all

This week, we made a big change—because big change is exactly what people with diabetes deserve. One of these changes involves the now free features of Diabetes Food Journal to better manage health and nutrition.

Glucose Guide Diabetes Food Journal

At Hangry Woman, my mission has always been clear from the start:
✨ Make diabetes management easier
✨ Make it less overwhelming
✨ And make it way more personalized

But I also understand and recognize that we’re all feeling the weight of rising costs—on groceries, healthcare, gas, you name it. The last thing I ever want is for diabetes support to feel like yet another thing out of reach.

That’s why I just rolled out two important updates for our GiGi Diabetes Food Journal (plus a bonus):

✅ Our basic meal tracking features are now 100% free
✅ We’ve cut the price of the premium app in half
You get to name your price

Yep. You decide what’s affordable. What fits in your budget. What feels worth it. And that’s what you pay. No questions asked.

Why We Did It

Because blood sugar doesn’t wait until payday. Because healthy choices shouldn’t be a luxury. And because far too many people living with diabetes are still locked out of tech tools that could actually help them thrive.

We also know that mainstream diabetes advice hasn’t always been kind or culturally competent.

The “one-size-fits-all” diet advice?
❌ Often ignores cultural foods
❌ Assumes privilege and access
❌ Centers shame instead of real support

Glucose Guide is designed differently. Whether your plate includes rice, roti, tortillas, fried plantains, or collards, we help you understand how your food affects your glucose—not label it as “bad.”

This is about equity. About building tools that reflect the real world, where people come from all backgrounds, eat all kinds of food, and deserve support without shame or stigma.

What You Get With our Diabetes Food Journal

When you use the free version of Glucose Guide, you can:

  • Track meals
  • Log glucose
  • Build confidence with your food choices

Our premium experience—now at a lower cost and with name-your-price flexibility—still includes:
📝 Meal tracking with analysis, photo recognition, previous meal selection and food search.
💡 Personalized food and glucose analysis
🧠 Exercise, mood and symptom insights
📝 7-day meal plans and a smart shopping list that thinks like a coach (and you can email them to yourself, or save them to your journal for easy keeping).

And if you’re already a subscriber? You can switch to “Name Your Price” anytime through your Gumroad account.

We want Glucose Guide to grow with you, not stress you out.

We’re excited to keep improving the app—and to keep listening to what you need.

📲 Ready to try the new experience?
Visit nutrition.glucoseguide.app, or go to the Food Journal tab in our iOS and Google Play apps. (Note: You’ll need to create a new account for access.)

🙏 Share this with someone who lives with diabetes, or anyone who wants a better relationship with food. Whether they’re newly diagnosed or feeling stuck, Glucose Guide can be a gentle, powerful starting place.

Got questions? Need help? Reach out to us at apps@hangrywoman.com

Diabetes-Friendly Sweet Potato Taco Boats For Easy Meal Prep

Why I Love This Recipe (And You Will Too)

As a diabetes health coach, I’m always looking for simple, blood sugar-friendly recipes that check all the boxes: fiber-rich, protein-packed, nutrient-dense, and most of all—delicious.

These Sweet Potato Taco Boats have become a fan favorite in my home, not just because they’re so easy to meal prep, but because they bring vibrant color and flavor to the dinner table.

Every time I make these, my partner comments that it’s such a colorful dish, and it’s really delicious.

Even better? Each serving is a complete and balanced meal with the ideal mix of fat, fiber, and protein, helping to blunt glucose spikes and keep you full and energized and satisfied.

🍠 Ingredients & Blood Sugar Benefits

Top-down shot of sweet potato taco boats with vibrant tomato salsa and cilantro, plated with lime wedges on a light wooden table

Serves 4 (1 taco boat per serving)

Main:

  • 4 medium sweet potatoes
  • 1 lb. (450g) lean ground beef (5% fat)
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 tbsp. taco seasoning
  • 4 oz. (115g) tomato sauce
  • 4 fl oz. (115ml) beef stock

Fresh Salsa:

  • 2 medium tomatoes, diced
  • 1.8 oz. (50g) red onion, diced
  • 1 green bell pepper, diced
  • 1 tsp. jalapeño, chopped (seeded for less heat)
  • Fresh cilantro, chopped
  • 1 tbsp. lime juice

✅ Ingredient Benefits Chart for Diabetes

IngredientKey Nutritional BenefitsWhy It’s Good for Diabetes
Sweet PotatoesHigh in fiber, beta-carotene, vitamin CLower glycemic index than white potatoes; fiber slows digestion and glucose absorption
Lean Ground Beef (5%)High-quality protein, iron, B vitaminsProtein helps slow carb absorption and promotes satiety
OnionAntioxidants, prebiotic fiberSupports gut health; anti-inflammatory compounds may support insulin sensitivity
GarlicAllicin (a sulfur compound), vitamin B6May help improve insulin sensitivity and reduce fasting blood sugar in some studies
Taco SeasoningUsually contains chili powder, cumin, paprika, garlic powderUse a low-sodium version to support heart health and blood pressure
Tomato SauceLycopene, vitamin C, potassiumChoose no-added-sugar sauce to keep glycemic impact low
Beef StockCollagen, electrolytes (especially if homemade)Adds flavor without needing high-fat or high-sugar sauces
Tomatoes (Salsa)Vitamin C, potassium, antioxidants, lycopeneLow in carbs, adds volume and nutrients without raising blood sugar
Red Onion (Salsa)Quercetin, fiber, antioxidantsSupports anti-inflammatory responses and adds flavor without added sugar
Green Bell PepperVitamin C, fiber, antioxidantsAdds crunch and nutrients with minimal calories or carbs
JalapeñoCapsaicin, vitamin CMay promote metabolism and have anti-inflammatory effects
CilantroAntioxidants, detoxifying propertiesAdds fresh flavor without sodium or sugar
Lime JuiceVitamin C, citric acidCan help with flavor enhancement and may aid digestion and glucose metabolism
Olive OilMonounsaturated fats, vitamin ESupports heart health, improves satiety, and helps regulate blood sugar when used moderately

🔪 Tools You’ll Need

🧑‍🍳 How to Make Sweet Potato Taco Boats

  1. Prep the Potatoes:
    Preheat oven to 400°F (200°C). Wash and dry sweet potatoes, then pierce with a fork and rub with 1 tbsp. olive oil. Bake for 50–60 minutes, or until fork-tender.
  2. Cook the Beef:
    Heat 1 tbsp. olive oil in a skillet. Brown the beef over medium-high heat. Add onions and garlic, cooking until softened.
  3. Simmer the Filling:
    Add taco seasoning, tomato sauce, and beef stock. Stir, season to taste, reduce heat, and let it simmer covered for 20–25 minutes.
  4. Make the Salsa:
    Mix tomatoes, red onion, bell pepper, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper.
  5. Assemble:
    Slice sweet potatoes open lengthwise, fluff with a fork if desired, and top with the taco beef mixture. Add fresh salsa on top.
  6. Serve:
    Garnish with extra cilantro and a squeeze of lime juice. Enjoy!

✅ Why This Meal Works for Blood Sugar Balance

This dish is a perfect example of the fat-fiber-protein trifecta:

Because you’re not eating the sweet potato on its own—but instead combining it with other macronutrients—you’re less likely to experience a glucose spike.

🥗 Serving & Meal Prep Tips

  • Make Ahead: Bake sweet potatoes and prep beef filling 2–3 days in advance. Store separately and assemble when ready to eat.
  • Customize: Swap ground beef for ground turkey, chicken, or black beans for a plant-based version.
  • Low-Carb Option: Use roasted zucchini boats or bell peppers instead of sweet potatoes for an ultra-low-carb variation.

🙋‍♀️ Frequently Asked Questions:

Can I freeze these taco boats?
Yes! Freeze the cooked beef mixture and whole baked sweet potatoes separately. Thaw, reheat, and assemble when ready.

What toppings go well with this?
Try Greek yogurt instead of sour cream, diced avocado, or shredded lettuce for more fiber and healthy fat. You could also add a sprinkle of chia seeds for a tiny bit of crunch and some extra protein.

Is this suitable for Type 2 diabetes?
Absolutely. The macronutrient balance in this recipe supports more stable blood sugar, especially when paired with portion control and physical activity. If you’re concerned with the serving size, feel free to adjust the portion size. It can be helpful to add veggies as a side dish.

Print
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Side angle of sweet potato taco boats filled with seasoned beef and colorful salsa, served with fresh cilantro and lime slices

Diabetes-Friendly Sweet Potato Taco Boats For Easy Meal Prep


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  • Author: Mila Clarke
  • Total Time: 1 hour 15 minutes
  • Yield: 4 servings
  • Diet: Diabetic

Description

These blood sugar-friendly Sweet Potato Taco Boats are a colorful, balanced meal with protein, fiber, and healthy fats—perfect for people with diabetes. Easy to meal prep and absolutely delicious!


Ingredients

Main Ingredients:

4 medium sweet potatoes

1 lb. (450g) lean ground beef (5% fat)

1 onion, diced

3 cloves garlic, minced

2 tbsp. taco seasoning

4 oz. (115g) tomato sauce

4 fl oz. (115ml) beef stock

Fresh Salsa:

2 medium tomatoes, diced

1.8 oz. (50g) red onion, diced

1 green bell pepper, diced

1 tsp. jalapeño, chopped (seeded for less heat)

Fresh cilantro, chopped

1 tbsp. lime juice


Instructions

Prep the Potatoes:

Preheat oven to 400°F (200°C). Wash and dry sweet potatoes, then pierce with a fork and rub with 1 tbsp. olive oil. Bake for 50–60 minutes, or until fork-tender.

 

Cook the Beef:

Heat 1 tbsp. olive oil in a skillet. Brown the beef over medium-high heat. Add onions and garlic, cooking until softened.

 

Simmer the Filling:

Add taco seasoning, tomato sauce, and beef stock. Stir, season to taste, reduce heat, and let it simmer covered for 20–25 minutes.

 

Make the Salsa:

Mix tomatoes, red onion, bell pepper, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper.

 

Assemble:

Slice sweet potatoes open lengthwise, fluff with a fork if desired, and top with the taco beef mixture. Add fresh salsa on top.

 

Serve:

Garnish with extra cilantro and a squeeze of lime juice. Enjoy!

Sweet potato taco boats are your new meal obsession. #shorts #diabetesfood

Notes

  • Make Ahead: Bake sweet potatoes and prep beef filling 2–3 days in advance. Store separately and assemble when ready to eat.
  • Customize: Swap ground beef for ground turkey, chicken, or black beans for a plant-based version.
  • Low-Carb Option: Use roasted zucchini boats or bell peppers instead of sweet potatoes for an ultra-low-carb variation.
  • Cut down on the cooking time by microwaving your potatoes for 5 minutes, and then baking them. for 25-35 minutes. It will help the oven cook them all the way through faster.
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Category: Dinner
  • Method: Baked + Stovetop
  • Cuisine: Mexican-Inspired

Nutrition

  • Serving Size: 1 potato
  • Calories: 299
  • Sugar: 10.6 g
  • Sodium: 327.9 mg
  • Fat: 3.7 g
  • Saturated Fat: 1.8 g
  • Carbohydrates: 37.6 g
  • Fiber: 6.6 g
  • Protein: 28.9 g
  • Cholesterol: 67.8 mg

Easy Diabetes-Friendly Breakfast Idea: High-Protein Potato Cheese Omelette

Health Coach Insight: Why This Omelette Supports Blood Sugar Stability

As a board certified health coach, I’m always looking for meals that help my clients feel full, satisfied, and energized—without triggering glucose spikes. One diabetes-friendly recipe I recommend is the High Protein Potato Cheese Omelette, which truth be told, I’m always looking for those same things for myself!

Top-down view of a folded potato cheese omelet garnished with red onion, chopped parsley, and chili flakes on a gray plate — a high-protein, diabetes-friendly breakfast option.

This diabetes-friendly Potato Cheese Omelet is one of my go-to recommendations for a high-protein breakfast that works with your body, not against it.

The combination of eggs and cheese provides a steady protein base, while the thinly sliced potatoes—when portioned and prepared correctly—deliver slow-digesting carbohydrates and even some resistant starch if pre-cooked and cooled.

For those of you tracking meals in your Glucose Guide Diabetes Food Diary, this dish fits beautifully as a balanced morning meal or brunch.

You’ll get high satiety and minimal post-meal crashes, making it easier to maintain consistent energy throughout the day.

Blood Sugar Benefits: Nutrient Highlights for Glucose Control

Nutrient FocusBenefits
Protein (Eggs & Cheese)Helps reduce glucose absorption rate and supports muscle maintenance
Resistant Starch (Potatoes)Especially when cooled—helps improve insulin sensitivity
Fiber & Antioxidants (Onion, Parsley)Support digestion and reduce inflammation
Healthy Fat (Olive Oil)Slows gastric emptying, keeping blood sugar more stable

Meal Tracking Tip: Using the Glucose Guide Food Diary with This Recipe

Log this recipe as:
Meal: Breakfast/Brunch
Proteins: Eggs, mozzarella
Carbs: Potatoes (12 oz split between 2 servings)
Fats: Olive oil, cheese
Fiber Add-Ons (optional): Add a cup of greens on the side for extra fiber and nutrient density

Be sure to note the preparation method (sautéed, covered cooking, minimal oil) and how you feel post-meal—energy, satiety, and mood.

Over time, these patterns help us personalize your plan for better blood sugar stability.

Serving Strategy: Pairings for a Balanced Plate

Angled view of a blood sugar-friendly potato cheese omelet served on a plate with caramelized red onions and parsley, ideal for a diabetes-conscious brunch.
  • Add a side of mixed greens or arugula tossed in olive oil and lemon for fiber and freshness
  • Include half an avocado for additional healthy fats and potassium
  • Serve alongside a glass of infused water (like cucumber mint) instead of juice to stay hydrated without added sugars
  • Make it a complete brunch by adding berries (low glycemic) on the side for a sweet touch

🧠 Customizing your Omelette for Your Needs

Can I substitute sweet potatoes?
Yes—sweet potatoes are lower glycemic and higher in antioxidants. A great option if you prefer a naturally sweeter flavor and slower carb absorption.

Is this good for prediabetes or weight management?
Absolutely. The macronutrient balance makes this ideal for blood sugar regulation and appetite control, both key in managing prediabetes and supporting healthy weight.

Can I meal prep this recipe?
Yes! This omelet stores well. Let it cool, then refrigerate in a glass container. Reheat gently and enjoy within 2 days. It’s also easy to portion out for your food diary.

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High-Protein Potato Cheese Omelette


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No reviews

  • Author: Mila Clarke
  • Total Time: 25 minutes
  • Yield: 2 servings
  • Diet: Diabetic

Ingredients

  • 1 tbsp olive oil
  • 1 red onion, peeled & sliced
  • 12 oz (340g) potatoes, thinly sliced
  • 6 eggs
  • 0.15 oz (4g) fresh parsley, chopped (reserve a few leaves for garnish)
  • 2.8 oz (80g) mozzarella, shredded
  • ¼ tsp chili flakes
  • ½ tsp garlic powder
  • Salt & pepper, to taste


Instructions

  1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sliced onion and cook for 3–4 minutes until soft. Remove and set aside.
  2. In the same pan, add thinly sliced potatoes. Cook about 3 minutes per side until golden brown and tender. Season lightly with salt and pepper.
  3. In a bowl, whisk the eggs. Stir in cooked onion, chopped parsley (reserving some for garnish), garlic powder, chili flakes, salt, and pepper.
  4. Pour the egg mixture over the potatoes in the skillet. Cover and cook on low for 3 minutes or until the eggs are mostly set.
  5. Carefully flip the omelet using a spatula or by inverting onto a plate and sliding it back into the pan.
  6. Sprinkle mozzarella on top, cover again, and cook for 2 minutes until the cheese melts.
  7. Fold in half, garnish with remaining parsley, and serve warm.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast, Brunch, Blood Sugar Balance
  • Method: Stovetop
  • Cuisine: Mediterranean-Inspired

Nutrition

  • Serving Size: 1
  • Calories: 484
  • Sugar: 6.6 g
  • Sodium: 540 mg
  • Fat: 21.6 g
  • Saturated Fat: 5.8 g
  • Carbohydrates: 37.5 g
  • Fiber: 6.4 g
  • Protein: 35.4 g
  • Cholesterol: 565.1 mg

Rise and Regulate: A Morning Routine Guide for People with Diabetes

Picture this: your eyes crack open, you reach for your phone (I know you do – I do it it, too), and before you’ve even brushed your teeth, your blood sugar is already doing its own thing.

Mornings can be chaotic—socks never match, coffee spills, pets demand breakfast before you do—but if you’re living with diabetes, that first hour of the day can truly set the tone for your blood sugar and your sanity.

So let’s talk about what actually matters when it comes to diabetes and morning routines.

First Things First: What Should You Do Right After Waking Up?

Before your feet hit the floor, take a deep breath and remember—you’re in charge today. Here’s what a solid diabetes-friendly morning routine might look like:

  1. Hydrate. A glass of water first thing can help get your digestion, circulation, and metabolism moving.
  2. Check your blood sugar (more on that below).
  3. Move your body. Even light stretching or a 5-minute walk boosts insulin sensitivity.
  4. Plan your breakfast with intention. Don’t forget that Glucose Guide Food Diary can help you put your meals together.

What’s a Normal Blood Sugar Level When You Wake Up?

In general, most guidelines suggest that fasting blood glucose should fall between 80–120 mg/dL¹. If you’re consistently waking up above that range, it could be related to hormones like cortisol and growth hormone triggering something called the dawn phenomenon²—a natural rise in blood sugar in the early morning hours.

Not your fault, just your liver getting a little too excited.

When Should You Check Your Blood Sugar in the Morning?

Ideally? Within 15–30 minutes of waking up. Before coffee, before breakfast, before your brain starts making to-do lists.

This gives you a true fasting blood sugar reading—unaffected by caffeine, movement, or stress scrolling through the news. CGM users: yep, you too. It’s still good to anchor your day with a known number.

Your first reading of the day is a great baseline, so make sure you’re paying attention to how you start the day.

What Should You Eat for Breakfast?

Text on deep purple background with a white flower symbol: “If your toast or oatmeal sends your numbers to the moon, it’s not a personal failure. It’s a test result. Adjust accordingly.”

Your goal is stable energy and steady blood sugars. That means building breakfast around balanced macros: complex carbs, protein, fiber, and healthy fats.

Here’s a basic formula:

  • Complex carb (like oats, sweet potato, or fruit)
  • Protein (like eggs, yogurt, or tofu)
  • Healthy fat (like chia seeds or avocado)

Example Combos:

  • Oatmeal with chia seeds, almond butter, and cinnamon
  • Whole grain toast + scrambled eggs + avocado
  • A tofu scramble with spinach and salsa
  • We have lots of diabetes-friendly breakfast recipes that we’ve tested on blood sugars.

Research backs this up: one study found that a high-protein breakfast improved post-meal blood sugar and reduced hunger later in the day³. So, yes—protein is your new breakfast ride-or-die.

What’s a Normal Blood Sugar After Breakfast?

Most clinical guidelines recommend keeping blood sugar under 180 mg/dL 1–2 hours after a meal⁴. If you’d like to keep your ranges tighter, you’ll want to aim for 140 mg/dL or lower.

If you’re consistently above that, it may be time to tweak your breakfast ingredients or portion sizes—or talk with your healthcare team about timing or dosing of medications.

Pro tip: tracking these post-breakfast patterns for just one week can tell you a lot about what foods work best for your body.

Final Thoughts From Your Health Coach

A pink coffee mug sits beside an open book on a wooden table. Overlayed text reads: “You don’t need a perfect morning. You just need a purposeful one.” The Hangry Woman logo is included below the text.

You don’t need to become a morning person overnight. But even small adjustments—like starting with water, checking your blood sugar consistently, and eating a protein-rich breakfast—can lead to better days and steadier numbers.

Mornings are your reset button. Press it with purpose.

References

  1. American Diabetes Association. 6. Glycemic targets: Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S113-S122. doi:10.2337/dc24-S006
  2. The dawn phenomenon and the Somogyi effect – two phenomena of morning hyperglycaemia. PubMed. Published 2011. https://pubmed.ncbi.nlm.nih.gov/21717414/
  3. Jakubowicz D, Wainstein J, Landau Z, et al. High-energy breakfast with low-energy dinner improves hyperglycemia and weight loss in type 2 diabetes. Nutrients. 2021;13(3):861. doi:10.3390/nu13030861
  4. American Diabetes Association. 2. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S16-S38. doi:10.2337/dc24-S002

Is Type 2 Diabetes Your Fault? A Nutritionist Explains

Understanding the Many Causes of Type 2 Diabetes

Is type 2 diabetes your fault? As a nutritionist and board-certified health and wellness coach (and someone who has personally faced a diabetes diagnosis), I want to start by saying no, it’s not your fault.

Type 2 diabetes develops because of a mix of different factors in your life and body.

Some of these factors are in your control, but many are not. For example, family history and age can play a big role in your risk, and you can’t change those. The causes of type 2 diabetes are complex – it’s a combination of genetic factors and lifestyle factors.

You might have heard that being overweight or eating “too much sugar” causes diabetes.

While weight and diet can influence your health, they are only part of the picture.

Genetics are huge: researchers have found more than 150 genes linked to type 2 diabetes1. In fact, if one of your parents has type 2 diabetes, your own risk of developing it is about 40% (and even higher if both parents have it). 2

You can’t change your genes, and you shouldn’t blame yourself for them. Things like ethnic background or having conditions like PCOS (polycystic ovary syndrome) can also increase your risk. These are not things you chose or caused.

On the other hand, certain habits can reduce your risk or help manage diabetes – for instance, being active regularly and eating a balanced diet can improve blood sugar control.

The key point is that type 2 diabetes isn’t caused by one single thing you did. It’s an imbalance in how the body handles insulin and blood sugar, shaped by many influences over time.

Some you can work on (like getting exercise a few times a week), and others you simply inherited. So if you’re wondering whether you “gave yourself” diabetes, please be kind to yourself: it’s not so simple, and it’s not a personal failing.

I remember when I was first misdiagnosed with type 2 diabetes in my twenties – I went home and cried, convinced that I had ruined my health through some fault of my own.

But as I learned more, I realized that my body had been heading toward diabetes due to things beyond my immediate control (like beta cell destruction and diabetes autoantibodies and including a family history and an underlying condition that caused insulin resistance. A lot of what I thought was “my fault” turned out to be my body’s unique makeup.

Your body is unique, too, and you didn’t choose to have diabetes. Realizing this is the first step to letting go of unnecessary shame and focusing on caring for yourself.

The Stigma of Type 2 Diabetes: Blame and Shame

If you have type 2 diabetes, you might have felt judged or guilty about it.

Unfortunately, there’s a strong stigma around type 2 diabetes in our society. People often mistakenly assume that anyone with type 2 “brought it on themselves” by being lazy or overeating.

This stereotype is hurtful and inaccurate. It ignores all those other factors (like genetics or medical conditions) that can lead to diabetes.

The Centers for Disease Control and Prevention (CDC) even notes that diabetes stigma comes from the false idea that poor choices are the sole cause, without considering family history or other factors3.

The result of this stigma is that many people with type 2 diabetes feel blame and shame – sometimes from others, and often even more from themselves.

Research shows stigma can leave people feeling excluded or judged and can make them blame themselves for having the condition. 4

You might think, “If only I had eaten better or exercised more, maybe I wouldn’t have diabetes,” and end up feeling like you failed.

I’ve heard these feelings from clients I coach, and I’ve felt them personally. When I was first diagnosed, I was so ashamed that I didn’t even want to tell anyone I had diabetes. I was afraid people would think I had done something “wrong” to cause it.

But here’s what I tell myself and my clients now: having type 2 diabetes is nothing to be ashamed of. Feeling guilty or hiding your condition only makes it harder to take care of yourself.

Diabetes is a medical condition – it does not mean you are bad or lazy. In fact, blaming and shaming people for diabetes is not just unkind, it’s counterproductive.

Internalizing this blame (feeling shame and guilt about yourself) can harm your mental health and even interfere with taking care of your diabetes. It can make you avoid checking your blood sugar or skip appointments because you’re afraid of judgment.

Let’s replace that shame with understanding and support. If someone ever makes you feel like your diabetes is your fault, remember that they are misinformed.

And if you’ve been blaming yourself, I invite you to give yourself grace. You didn’t ask for this illness. What matters now is how you move forward and manage it, and you don’t have to do that alone.

In my own journey, I eventually opened up about my diagnosis on my blog. The outpouring of support and the number of people saying “me too” was overwhelming. It made me realize I wasn’t alone and I certainly wasn’t a failure. Whatever you’re feeling, others with diabetes have felt it – and you deserve compassion, not blame.

Remission vs. Reversal: It’s Not as Simple as It Sounds

You might have heard people (or even doctors or ads) talk about “reversing” type 2 diabetes. Some folks claim that with a special diet, supplement, or weight loss program, you can cure type 2 diabetes. As a health coach, I often get asked: “Can I reverse this? Can I make it go away completely?”

The reality is a bit complicated. There is no outright cure for diabetes at this time. However, people with type 2 diabetes can sometimes reach remission.

Remission means your blood sugar levels return to a normal (non-diabetic) range without needing diabetes medications.

This is an amazing achievement and can greatly improve your health. But remission doesn’t mean your diabetes is completely gone forever. It’s not like it never existed or that you can forget about it. Think of it like cancer going into remission – you have to stay vigilant, because it could come back.

In fact, diabetes experts agree that the term “reversal” isn’t the best way to describe this situation.

The American Diabetes Association and other major organizations prefer the term “remission.”5 Why?

Because saying “reversed” or “cured” can be misleading. It suggests the diabetes is 100% gone and will never return, which isn’t the case if someone falls back into unhealthy habits or if their body’s predisposition kicks in again.

If a person in remission starts to eat a very high-carbohydrate diet again or regains weight (or even just as they age), their blood sugar can rise back to diabetic levels.

That’s why doctors talk about remission – it implies you need to keep up the healthy changes to maintain it.

Also, remission isn’t easy or even possible for everyone with type 2 diabetes.

You might see success stories online of people who got their A1c (average blood sugar) down to normal without meds.

Those stories are inspiring, but remember that every individual is different. Research shows that not everyone can achieve remission, and even for those who do, it might not last forever.

In clinical studies, people who achieved remission usually went through very intensive programs – like a strict diet under medical supervision, significant weight loss, or even bariatric surgery. Those are big undertakings!

In real life, it can be much harder to replicate those results without a lot of support.

I’ve had clients ask me, “Did I fail because I haven’t reversed my diabetes?” Absolutely not! Managing diabetes is not all-or-nothing.

Improving your blood sugar and health is incredibly valuable, whether or not you reach full remission. Some people can reduce the amount of medication they need, others keep steady with the same regimen – these are all wins.

There’s no quick fix or magic cure, and that’s okay. Don’t get discouraged by bold claims you see online. If something sounds too good to be true (“never test your blood sugar again!” or “throw away your meds in 2 weeks!”), approach it with caution.

Sustainable changes and working with your healthcare team is the safest way to better health.

Remember, your worth is not measured by achieving remission. Any positive step you take – like changing your breakfast to be lower in carbs, or walking a little more each day – is progress to be proud of.

Focus on feeling better and improving your health, not on the label of “reversed” or “not reversed.” You’re not a failure if you need medication or if your diabetes remains a part of your life.

Most people with type 2 diabetes will manage it for life, sometimes with ups and downs. And that’s okay! You’re doing what you need to do to take care of yourself, and that’s something to celebrate.

Type 2 vs. Type 1: Why Comparing “Who Has It Worse” Doesn’t Help

Another source of confusion (and sometimes stigma) is the comparison between type 1 and type 2 diabetes.

You might have heard people say things like “At least you don’t have the bad kind of diabetes” or “Type 2 is the worst kind.” There’s a lot of misunderstanding in those statements. The truth is, type 1 and type 2 are different conditions with similar impacts – neither is “better” or “worse” than the other in a way that matters to the people living with them.

People with type 1 must take insulin every day to live, because their pancreas isn’t producing it. Type 2 diabetes, on the other hand, typically develops in adults (though more kids are getting it now too) and involves the body not responding to insulin properly (insulin resistance) and often not making enough insulin over time.

People with type 2 might manage with lifestyle changes and pills at first, and some eventually need insulin as well.

Both types are serious and require careful management. Saying one is “worse” doesn’t really make sense. If type 1 isn’t managed, a person can get very sick very quickly (high blood sugar in type 1 can cause a dangerous condition called ketoacidosis).

If type 2 isn’t managed over time, it can lead to complications like heart disease, nerve damage, or kidney problems. Both types can lead to complications if not treated properly, and both can be managed and lived with successfully with the right care. Neither type is a “walk in the park.”

I have a unique perspective because I was originally diagnosed with type 2, but later found out I actually have a form of type 1 (LADA – latent autoimmune diabetes in adults). I’ve lived with aspects of both worlds. And let me tell you, no one “has it easy” with diabetes.

My friends with type 1 face things I didn’t, like dosing insulin from day one and worrying about low blood sugar often. My friends with type 2 face challenges like dealing with stigma and the assumption that they did something to “deserve” diabetes.

Instead of debating which type is worse, we should focus on supporting everyone with diabetes.

Comparing struggles can make people feel like their pain isn’t valid – and that’s not fair. If you have type 2, you shouldn’t feel like your condition is dismissed as “not serious” or conversely feel like you’re being judged as having the “bad kind.”

If you have type 1, you shouldn’t feel like people minimize what you go through either.

All types of diabetes are challenging, and all people with diabetes deserve empathy and care.

The bottom line: diabetes is hard, period. It’s not a competition.

Let’s not pit type 1 and type 2 against each other. Each person’s experience will be different, but we’re all in the same larger community and can understand the dedication it takes to manage this disease.

Finding Support and Moving Forward

Managing diabetes can feel overwhelming, especially with all the misconceptions out there. The good news is, you don’t have to do it alone. In fact, getting support can make a huge difference in how you feel and how well you manage your blood sugar. Here are some ways to find the help and encouragement you deserve:

1. Consider Health Coaching or Education: Working with a Board Certified diabetes health coach or educator can provide you personalized guidance and moral support. A health coach (like myself) can help you set realistic goals, navigate day-to-day challenges, and celebrate your progress.

Coaching is all about you – your goals and what works in your life. There’s evidence that health coaching can truly help people with type 2 diabetes: one study found that after 6 months of working with a coach, people had a significant drop in their A1C (a measure of blood sugar control) and improved their eating habits.6

Coaches don’t replace your doctors, but they add a layer of support that can keep you motivated and on track. Personally, I’ve seen my clients gain confidence and make sustainable changes through coaching. They often tell me it feels great to have someone in their corner, rather than trying to figure everything out alone.

2. Use Helpful Tools (like a Glucose Guide): Keeping track of what you eat and how it affects your blood sugar can be really enlightening. Some people use a food diary or apps to log their meals and glucose readings. Find a system that isn’t too burdensome for you – even jotting down notes about meals and moods can help you see patterns.

I actually created a resource called The Diabetes Food Journal for this very purpose. Glucose Guide is a free web and mobile app that offers diabetes meal tracking, coaching, resources, recipes, and a supportive community for people looking for help managing diabetes. (I made it with love as someone living with the condition, and it’s free to join.)

Using a tool like this can turn managing diabetes from a confusing chore into a more guided experience.

For example, in the app you can track your meals and blood sugar, and even get tips or recipe ideas.

Whether you use Glucose Guide or another method, having a “glucose guide” (i.e. a structured way to track and learn about your blood sugar) can empower you.

It’s less about “monitoring for mistakes” and more about learning what works for your body.

3. Join a Supportive Community: Connecting with others who understand can ease that loneliness or shame you might feel. This could be an in-person support group, a diabetes community online, or even a Facebook group. Sharing experiences, tips, and just venting with people in the same boat reminds you that you’re not alone (and that needing help or having a tough day is completely normal).

On the Hangry Woman platform, for instance, we have the Glucose Guide Community – a free online community where members swap stories and encouragement daily.

Find a community that feels positive and safe for you. Sometimes just reading others’ posts about their day with diabetes can make you feel seen and understood.

4. Educate Your Friends and Family: Stigma often comes from lack of knowledge. If you have people close to you who don’t “get it” about diabetes, consider sharing some of what you’ve learned with them.

You could show them this post or explain that “Hey, my diabetes isn’t because I ate too much sugar. There are a lot of factors, like genetics, that you might not know about.”

Bringing loved ones into your journey can help them support you better. You don’t have to turn into a diabetes professor overnight – even a simple conversation can open someone’s eyes.

And if someone is truly negative or unsupportive despite your efforts, remember that you get to set boundaries to protect your mental health.

5. Be Kind to Yourself: Support isn’t just external – it’s also about how you treat yourself. Talk to yourself as you would to a good friend. If a friend was diagnosed with diabetes, would you blame them? Of course not! You’d probably reassure them that it’s not their fault and that they can handle this.

You deserve the same kindness from yourself. Celebrate small wins (like taking a walk, or saying no to that second slice of cake, or even just getting through a rough day). And when things don’t go perfectly – maybe your blood sugar was high this morning, or you’re not losing weight as quickly as you hoped – don’t beat yourself up.

Diabetes management is a long journey with ups and downs. What matters is that you keep going and get the support you need along the way.

Final Thoughts: Type 2 diabetes is NOT your fault. It’s a condition that happens due to a mix of genes, environment, and yes, some lifestyle aspects – but no one decides to have diabetes, and no one should be made to feel ashamed of it.

Instead of asking “Who’s to blame?”, let’s ask “How can we manage this and live the healthiest life possible?”

I hope this post has made you feel a little more informed and a lot more understood.

If you take away one thing, let it be this: You are not a bad person because you have type 2 diabetes.

You’re simply a person who has a challenging condition, and you’re doing your best to deal with it. And that is something to be proud of. With knowledge, support, and self-compassion, you can thrive with diabetes.

You’ve got this. And if you ever feel lost or down, remember that there’s a whole community (myself included) ready to help you back up. You are never alone in this journey.

References

  1. Largest and most diverse genome-wide association study of type 2 diabetes reveals new genetic factors. @Broadinstitute. Published February 19, 2024. https://www.broadinstitute.org/news/largest-and-most-diverse-genome-wide-association-study-type-2-diabetes-reveals-new-genetic-0
    ↩︎
  2. Centers for Disease Control and Prevention. National Diabetes Statistics Report, 2022.
    ↩︎
  3. Stigma in Diabetes: A Guidebook for Healthcare Providers. diaTribe Foundation; 2022. ↩︎
  4. Browne JL, Ventura A, Mosely K, Speight J. “I call it the blame and shame disease”: a qualitative study about perceptions of social stigma surrounding type 2 diabetes. BMJ Open. 2013;3:e003384. ↩︎
  5. American Diabetes Association. Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S1-S316. ↩︎
  6. Wolever RQ, Dreusicke M, Fikkan J, et al. Integrative health coaching for patients with type 2 diabetes: a randomized clinical trial. Diabetes Educ. 2010;36(4):629-639. ↩︎
About Mila

Hi! I'm Mila.

I’m a board certified health and wellness coach and a nutritionist. I’m earning my Master’s degree in Applied nutrition.

I live with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

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Picture of Mila Clarke, MS, NBC-HWC

Mila Clarke, MS, NBC-HWC

Mila Clarke is a Board Certified Health and Wellness Coach, an author, self-taught cook, nutritionist and Integrative Nutrition Diabetes Health Coach, diabetes advocate and founder of Hangry Woman and The Glucose Guide App. Hangry Woman aims to take away the shame and stigma that comes with a diabetes diagnosis and covers topics like diabetes management, cooking, and self-care from the perspective of someone living with the chronic condition. Her book –– The Diabetes Food Journal –– Is one of the most sought after diabetes self-management tools for patients. Her online community – Glucose Guide – offers affordable health coaching, hundreds of diabetes-friendly recipes and community peer support. Mila has been featured by CNN, The New York Times, Eat This Not That, USA Today, Good Housekeeping and WebMD. She contributes to Healthline, The Washington Post, DiaTribe, and EatingWell Magazine. Mila lives in Houston, Texas with her Miniature Poodle, Noodle.

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