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Sugar-free Cinnamon Hazelnut Shaken Oat Milk Espresso

Name: Sugar-free Cinnamon Hazelnut Shaken Oat Milk Espresso
Prep time: 5 min
Total time: 5 min
Cuisine: American
Ingredients: 2 ounces Espresso; 4 ½ ounces Oat Milk; 8 ounces of ice (4 ounces for shaker, 4 ounces for cup); 2 teaspoons sugar-free vanilla syrup; 1 teaspoon Cinnamon; 1 scoop Further Food Hazelnut Collagen Peptides; Shaker

@TheHangryWoman
Original Post November 23, 2021
Post Update:November 23, 2021

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An easy shaken espresso recipe using Further Food Hazelnut Collagen Peptides for additional benefits.

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This recipe is sponsored by Further Food, but all opinions are mine. Use my code HANGRY25 for a discount on your next order!

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Sugar-free Cinnamon Hazelnut Shaken Oat Milk Espresso

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Author: Mila Clarke Buckley
Total Time: 5 minutes
Yield: 1 iced, shaken espresso 1x
Diet: Diabetic

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Description

An easy shaken espresso recipe using Further Food Hazelnut Collagen Peptides for additional benefits.

Ingredients

Units Scale

Sugar-free Cinnamon Hazelnut Shaken Oat Milk Espresso

2 ounces Espresso
4 1/2 ounces Oat Milk
8 ounces of ice (4 ounces for shaker, 4 ounces for cup)
2 teaspoons sugar-free vanilla syrup
1 teaspoon Cinnamon
1 scoop Further Food Hazelnut Collagen Peptides
Shaker

Cook Mode Prevent your screen from going dark while cooking

Instructions

Add ice, oat milk, sugar-free syrup, cinnamon, espresso, and Hazelnut Collagen peptides to your shaker.
Shake until well combined and pour into a cup over ice. Top with an extra sprinkle of cinnamon if desired.

Equipment

Ice cube tray

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Prep Time: 5 minutes
Category: Coffee
Cuisine: American

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The Power of Asking for Help and Collaboration: It’s Scarier Than It Seems

May 6, 2025 No Comments

I recently talked about how I miss the essence of why I began this blog in the first place.

2011 was the first time I hit publish on this blog. It was called something a little different back then, but
I used to use this space to share life, and thoughts, and creativity, and things that inspire me. And while that hobby has brought me to an unimaginable career, it has also forced me to CONSTANTLY treat this space like a business.

Removing the “me” for brand partnerships and contract clauses. Being someone who is polished and perfect.

But the truth is, I’m wild, I’m weird, I’m rough around the edges. And while I’ve loved what this place has become, and how it has allowed me to live a flexible life with a chronic illness that is anything but flexible, I started to feel like others didn’t want me to show up in my own space…that I created, and that became a space people wanted to be in because I was there, not in spite of me being there.

They wanted the free recipe. They wanted the thing they could take. And so I shrunk down to that, and started just writing recipes and informative articles from my perspective as a nutritionist.

And while I can appreciate wanting to get something fast, I think instant gratification has done us a disservice in this world.

It causes a lack of empathy, treats individuals like they owe you something, and erases a person for the thing.

And I hate it.

I thought about what I wanted more of for this space of mine. Because I hate living in this insular hole. I hate hiding. I hate the mud that gets thrown everywhere. And truly, it didn’t used to be this way. There was a time where the internet was a kinder, gentler place. I want SO badly to go back there.

I realized that what I was missing and craving most was connection. I’m overwhelmed by the amount of people I have to respond to every day, but it doesn’t stop me from wanting to build deeper relationships with other people. Knowing what they know. Seeing what they see. Hearing what’s important to them, and why it’s important to them.

And the best way I can think of to do it? Collaboration.

We hear it all the time: “Don’t be afraid to ask for help” or “Collaboration is key to success.” But let’s be honest—those words might sound simple, but living them out? That’s a different story.

As entrepreneurs, creators, or even just humans trying to navigate life, asking for help or seeking collaboration can feel like one of the hardest things to do.

It’s easy to believe that asking for assistance means you’re not capable, or that reaching out to others is somehow a sign of weakness. It’s a fear rooted deep in vulnerability, and no matter how much we know intellectually that collaboration breeds innovation, the emotional hurdles are very real.

I want to share a bit of my own journey with this — both through my work with Glucose Guide and Hangry Woman—because I’ve learned that asking for help and collaborating are actually some of the best tools for growth. And yes, it’s still intimidating.

The Fear Behind Asking for Help

I’ve spent years building Hangry Woman, which started as a passion project but evolved into a place that empowers people with diabetes. And like any business or creative venture, there were moments when I had to decide: “Do I try to figure this all out on my own, or do I ask for help?”

One of the biggest decisions I ever made was reaching out to experts, influencers, and health professionals for support when launching Glucose Guide, my app that helps people with diabetes track their meals and manage their health. Asking for help wasn’t easy. I was juggling the technical development, content creation, and marketing all on my own. I was terrified of what others might think: What if they think I don’t know enough? What if they say no? The idea of collaborating with others and asking for guidance in areas I wasn’t an expert in felt incredibly vulnerable.

I also have an awful reaction to rejection.

But here’s the thing I’ve learned: No isn’t the worst answer you can get when you ask. In fact, it’s not even that bad. A “no” is simply a redirection, a moment to pivot and find another way forward. And often, it leads to other doors opening.

The Reality of Rejection: A “No” is Not a Dead End

Let’s be real: rejection sucks. But what I’ve learned through these experiences is that a “no” doesn’t mean it’s over. It just means you’ve got to find a new path or refine your approach. I’ve received plenty of “no’s” from various companies, people, and organizations in my time running Hangry Woman and Glucose Guide, but each one pushed me to rethink my strategies, approach new potential partners, and continue forging ahead.

A great example of this is when I first started reaching out to potential sponsors and partners for Hangry Woman. I had big dreams of creating a comprehensive platform for diabetes education, lifestyle tips, and community. But I was a one-woman operation, and I didn’t have the same reach or credibility as some of the larger, established voices in the space. It was easy to think that my project wasn’t worthy of support.

I sent emails, made calls, and reached out to people I admired. Some responded, others didn’t. And that’s OK. Every “no” gave me the courage to try again.

While I still don’t have the collaborations I wish that I did, I have created a space that I can be proud of. Particularly, one that doesn’t look like anything else. And while it’s lonely over here, and I struggle with funding it, I still find power in the fact that when people see the idea, they’re in awe!

I find happiness in the fact that if I could do all of this without collaboration, what does the future hold when I find that right partner?

Collaboration is the Heartbeat of Growth

Looking back, I can confidently say that collaboration has been one of the driving forces behind the success of both Glucose Guide and Hangry Woman. Each partnership, each collaboration, and each shared project has been a learning experience, a chance to grow both personally and professionally.

Here’s where it gets interesting: It’s not just about what others can bring to the table—it’s about what you bring, too. When I reached out to experts and influencers, I was also offering something unique in return. Whether it was sharing their content with my growing community, offering mutual exposure, or simply providing a different perspective on diabetes care, each collaboration was a two-way street.

This is why I’m so passionate about advocating for people to seek support and collaborate, especially when it comes to managing diabetes and living healthier, more fulfilling lives.

No one has to go it alone. Whether it’s asking for guidance on a meal plan, seeking out emotional support in a community, or working with other like-minded people to solve a problem, there is power in working together.

Moving Forward: Asking for Help is Part of the Journey

So, the next time you hesitate to ask for help, remember this: Asking for help is an investment in yourself and your growth. It’s not a sign of weakness—it’s an opportunity to elevate yourself and the work you’re doing. And if you hear “no,” that’s just an opportunity to regroup and find a new direction. After all, growth rarely happens in a straight line.

In both Glucose Guide and Hangry Woman, collaboration and asking for help have played crucial roles in helping me expand my reach, connect with the right people, and ultimately provide the best resources and support for the communities I serve.

Takeaway: Collaboration is Key

Remember: Asking for help is not a weakness. It’s a step forward. It’s about creating opportunities for learning, growth, and connection. If you’ve been afraid to reach out for support or to collaborate, I encourage you to take that step today.

The people you want to work with are out there, and sometimes, all it takes is the courage to ask.

Yes, you can eat fruit no matter what type of diabetes you have

May 6, 2025 No Comments

Here’s the takeaway: fruit is not your enemy when it comes to diabetes – it’s actually a friend. With all its fiber and nutrients, fruit can satisfy your sweet cravings in a healthy way. The myth that people with diabetes can’t eat fruit is outdated and just plain wrong. By paying attention to portions, choosing whole fruits, and enjoying fruit alongside other healthy foods, you can absolutely make fruit a safe and delicious part of your diabetes eating plan. So next time someone gasps at you for nibbling on a piece of watermelon, you can smile and know the science is on your side. Enjoy your fruit, guilt-free!

In The Article

Why Fruit Is Great – Even If You Have Diabetes
Busting the Myth: “People with Diabetes Can’t Eat Fruit”
Tips for Enjoying Fruit Without Spiking Your Blood Sugar
Mind the Portion Size
Choose Whole Fruits (and Be Picky with Type)
Timing and Pairings Matter
Here’s the takeaway

Ever been told to stay away from fruit because of diabetes? It’s a common misconception that fruit’s natural sweetness makes it off-limits.

Take a deep breath – fruit is not the enemy!

In fact, eating fruits and veggies can reduce your risk of type 2 diabetes by 7%¹.

Let’s bust that myth wide open and talk about why fruit is actually good for you, and a part of a healthy diet with diabetes.

Plus, we’ll talk about how you can enjoy it without sending your blood sugar on a rollercoaster.

Why Fruit Is Great – Even If You Have Diabetes

Fruit isn’t just about sugar; it’s packed with nutrients your body loves. Most fruits are rich in fiber, vitamins, minerals, and antioxidants – all kinds of goodness in a handy, sweet package.

That fiber is a big deal: it helps slow down how fast your body absorbs the natural sugar in fruit, which means a more gentle rise in blood glucose instead of a sharp spike.

Plus, fruits like berries and citrus are loaded with vitamins (hello, vitamin C) and antioxidants that support your overall health. Fruits like cherries and cranberries² can also help to improve blood pressure.

You might be surprised to learn that fruit isn’t even that high on the glycemic index (GI) scale. The glycemic index measures how quickly a food can raise blood sugar.

Thanks to their fiber and the type of sugar (fructose), most whole fruits have a low GI – they raise your blood sugar slowly.

In fact, fruit typically has much less sugar and way more nutrients than processed sweets. So when you’re craving something sweet, reaching for a bowl of berries or an apple is not only satisfying but also nourishing.

And here’s something really cool: studies show that eating whole fruits might actually help with diabetes management. Research has linked higher fruit intake to improved insulin sensitivity and better blood sugar control³.

Eating fruit as part of a balanced diet has even been associated with a lower risk of developing type 2 diabetes in the first place. Talk about a nutritious powerhouse!

Busting the Myth: “People with Diabetes Can’t Eat Fruit”

Let’s address the big, scary myth head-on. Somewhere along the line, many of us were told that we “shouldn’t eat fruit” if we have diabetes because it’s too sweet, or too many carbs.

This misconception likely comes from the idea that since fruit contains sugar, it must be as problematic as a candy bar or a can of soda. But that’s not the real story.

In reality, you can absolutely enjoy fruit when you have diabetes – you just have to be mindful of portions and balance (more on that in a minute). Any fruit is fine for people with diabetes as long as you’re not allergic to it.

There are no “forbidden fruits” here! Whether it’s a banana, grapes, or a slice of watermelon, it can fit into your eating plan. The key is understanding how to incorporate that fruit into your overall diet.

It’s true that fruit contains natural sugar (fructose), but remember, it comes bundled with fiber and nutrients that plain table sugar doesn’t have.

The total amount of carbohydrate in your food affects your blood sugar more than the source of that carb. In other words, your body mostly cares how many carbs you ate, not whether they came from a bowl of berries or a bread roll. So it doesn’t make sense to single out fruit as “bad.”

Think about it this way: if your blood sugar is running high, is it really because of that apple you had at lunch, or could it be the sugary soda, big pasta portion, or dessert creeping in elsewhere?

Fruit is a healthy choice, and it’s far more beneficial to look at other sources of excess sugar or carbs (like refined grains, sweets, or oversized portions) before blaming fruit.

In fact, completely avoiding fruit means missing out on fiber and nutrients that can actually help manage diabetes. So let’s put that myth to rest – you do not need to cut out fruit to have good blood sugar control.

Tips for Enjoying Fruit Without Spiking Your Blood Sugar

Okay, so now that we agree fruit is on the menu, how do we enjoy it in a smart way? Here are some practical tips about portion size, fruit type, and timing that can help you savor fruit while keeping your blood sugar steady.

Mind the Portion Size

Portion control is your best friend. Fruits have carbohydrates, so knowing your serving size helps a ton. Generally, one serving of fruit has about 15 grams of carbs. That looks like one small apple or orange, ½ a banana, or around ¾–1 cup of berries or melon.

Sticking to one serving at a time is a good rule of thumb. The good news is, if you choose lower-sugar fruits (like berries), you get to enjoy a larger portion for the same 15g of carbs compared to higher-sugar fruits.

But whether you pick a low-sugar fruit or a high-sugar fruit, as long as you keep the portion to about 15 grams of carbs, the effect on your blood sugar will be about the same.

So go ahead and enjoy that slice of mango – just maybe not the whole mango at once. Balance it out with the other carbs in your meal plan (for example, if you have fruit, you might skip or reduce another starch at that meal). You can also pair it with fat, fiber and protein for a lower impact to overall blood sugars.

Choose Whole Fruits (and Be Picky with Type)

Whenever possible, reach for whole or minimally processed fruits. Fresh, frozen, or even canned fruit (as long as it’s packed in juice or water with no added sugar) are all great options.

Whole fruits contain fiber, which helps keep your blood sugar stable. In contrast, fruit juice or even dried fruit can hit your bloodstream faster with sugar because the fiber is reduced or removed. For instance, drinking a glass of orange juice will raise blood sugar faster than eating a whole orange.

If you do love dried fruits or juice, you can still have them, but the portions need to be much smaller (only about 2 tablespoons of raisins is 15g carbs!).

Also, be mindful of the type of fruit: some fruits are naturally higher in sugar. Tropical fruits like pineapple or mango, or an extra-ripe banana, have more sugar per bite than, say, berries or apples.

This doesn’t mean you can’t have them – you absolutely can – but you’ll want to watch the portion a bit more closely.

If you’re craving pineapple, maybe have a few chunks rather than a whole bowl.

On the flip side, fruits like berries, cherries, peaches, or grapefruits are a bit lower in natural sugars, so you might find they have a gentler effect on your levels.

Timing and Pairings Matter

How and when you eat fruit can make a difference. A great tip is to pair fruit with a source of protein or healthy fat.

For example, have an apple with a tablespoon of peanut butter, or add some cheese with your pear. If it’s breakfast, throw some berries into your Greek yogurt or have a side of nuts with your banana.

Why do this? Because eating carbs (like fruit) alongside protein or fat slows down the absorption of sugar.

You get a steadier rise in blood sugar instead of a quick spike – science has your back on this one!

Also, consider when you’re eating fruit. Many people find it best to have fruit as part of a meal or as a planned snack, rather than on an empty stomach when it might hit faster. You could enjoy a cup of berries as a dessert after lunch or dinner (bonus: it’s a sweet finish that also adds fiber).

Having fruit right after a balanced meal means your other foods (protein, fat, veggies) are already in play, helping slow down the carbohydrates from the fruit. Another idea is to spread your fruit intake throughout the day.

For instance, instead of eating two fruits at breakfast (say, a banana and orange juice together), have one in the morning and save the other for an afternoon snack.

Spacing out your fruit servings helps prevent overloading on fructose all at once, keeping your blood sugars more stable. It’s all about finding what timing works best for you and your blood sugar patterns.

If you use a CGM (continuous glucose monitor) or check your sugar often, you can even experiment.

Try fruit at different times and see when you handle it best.

Everyone’s a little different, so listen to your body.

Here’s the takeaway

Fruit is not your enemy when it comes to diabetes – it’s actually a friend. With all its fiber and nutrients, fruit can satisfy your sweet cravings in a healthy way.

The myth that people with diabetes can’t eat fruit is outdated and just plain wrong. By paying attention to portions, choosing whole fruits, and enjoying fruit alongside other healthy foods, you can absolutely make fruit a safe and delicious part of your diabetes eating plan.

So next time someone gasps at you for nibbling on a piece of watermelon, you can smile and know the science is on your side. Enjoy your fruit, guilt-free!

If you want to learn more about what effect food has on your blood sugar, try my app, Glucose Guide Nutrition Assistant.

Sources

Halvorsen RE, Elvestad M, Molin M, Aune D. Fruit and vegetable consumption and the risk of type 2 diabetes: a systematic review and dose–response meta-analysis of prospective studies. BMJ Nutrition Prevention & Health. 2021;4(2):519-531. doi:10.1136/bmjnph-2020-000218 ↩︎
Wang Y, Gallegos JL, Haskell-Ramsay C, Lodge JK. Effects of chronic consumption of specific fruit (berries, citrus and cherries) on CVD risk factors: a systematic review and meta-analysis of randomised controlled trials. European Journal of Nutrition. 2020;60(2):615-639. doi:10.1007/s00394-020-02299-w ↩︎
Van Hulst A, Paradis G, Harnois-Leblanc S, Benedetti A, Drapeau V, Henderson M. Lowering Saturated Fat and Increasing Vegetable and Fruit Intake May Increase Insulin Sensitivity 2 Years Later in Children with a Family History of Obesity. Journal of Nutrition. 2018;148(11):1838-1844. doi:10.1093/jn/nxy189 ↩︎

Savory Cottage Cheese Snack Bowl

April 25, 2025 No Comments

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Looking for a quick, nourishing bowl that supports steady energy and satisfies hunger any time of day?

This Savory Cottage Cheese Bowl is packed with protein, fiber, and healthy fats—everything your blood sugar loves.

Recipe: Savory Cottage Cheese Bowl

Top-down view of a savory cottage cheese bowl topped with sliced cucumber, cherry tomatoes, red bell pepper, and chopped pistachios, with a small bowl of pistachios on a wooden board nearby.

Ingredients:

6 oz. (170g) low-fat cottage cheese
1 tbsp. chives, chopped
¼ cucumber, sliced
¼ bell pepper, seeded and chopped
5 cherry tomatoes, halved
1 tbsp. pistachios, chopped
Salt and black pepper to taste

Instructions:

In a small bowl, mix the cottage cheese with 1 tbsp. chopped chives. Season with salt and black pepper.
Layer sliced cucumbers, chopped bell peppers, and halved cherry tomatoes on top.
Sprinkle with chopped pistachios.
Add extra salt and pepper if desired. Enjoy immediately!

🔬 Why This Bowl Supports Balanced Blood Sugar

This simple yet satisfying bowl is a powerhouse of nutrients designed to minimize blood sugar spikes:

Cottage cheese delivers high-quality protein that slows digestion and promotes satiety.
Chives and veggies (cucumber, bell pepper, cherry tomatoes) provide fiber and antioxidants, which help reduce the glycemic impact of the meal.
Pistachios add a dose of healthy fats and additional fiber, further stabilizing blood glucose levels and giving you lasting energy.

Together, these ingredients create a macronutrient balance—protein, fiber, and fat—that helps avoid sharp insulin spikes while keeping you full and energized.

🕒 Perfect Anytime: Meal or Snack

This Savory Cottage Cheese Bowl is incredibly versatile. Enjoy it:

As a quick breakfast or light lunch
For a satisfying mid-afternoon snack
Post-workout for muscle recovery and blood sugar stability
As a bedtime snack to support overnight glucose regulation

🛠️ Tools You’ll Need

Small mixing bowl
Spoon or fork
Cutting board and knife

💡 Tips for Success

Opt for low-fat cottage cheese for a lighter option or full-fat for longer satiety.
Swap pistachios for walnuts or sunflower seeds for variety.
Add a sprinkle of hemp seeds or nutritional yeast for extra nutrients.

🍽️ Serving Suggestions

Serve this bowl as-is, or pair it with:

A slice of whole grain or low-carb seed bread
A few flaxseed crackers
A boiled egg on the side for extra protein

❓FAQs

Can I prep this in advance?
Yes! Mix the cottage cheese and chives ahead of time. Add the fresh toppings and pistachios right before eating for the best texture.

Is this bowl suitable for people with type 2 diabetes?
Absolutely. The balance of low-glycemic vegetables, protein, and fat makes it ideal for supporting blood sugar management.

Can I make this dairy-free?
Try substituting with a high-protein dairy-free yogurt or tofu-based spread, though the protein content may vary.

🔍 Meta Description

This savory cottage cheese bowl is packed with protein, fiber, and healthy fats to support blood sugar balance. A perfect quick meal or snack for steady energy!

✨ Savory Cottage Cheese Bowl Recipe