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Why disclosures matter for Influencers (and how to make sure you properly disclose partnerships).

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I work with a lot of sponsored content on my blog and Instagram, and sometimes I wonder if people can tell what I like and I’m recommending on my own, vs what I like and I’m being paid to recommend. Disclosures are a really important part of that balance.

There’s a really important distinction for this because it can lead to legal repercussions for influencers, including fines. The FTC has strict endorsement guides, and you should read up on them, and be sure to follow them carefully.

The basis of the rule is this: if someone you knew were to recommend a product to you because they liked it, it would probably sway your opinion of the product. If someone you knew recommended a product but told you that they worked for the company, or were paid for the product itself, that would probably give you some pause – there has to be a bias there, right?

Well, that’s why disclosing your partnerships, gifts, and any monetary exchanges are important. All people reading the endorsement of your product should know if your endorsement was influenced by money or free product.

The FTC says that “the guiding principle is that it has to be clear and conspicuous.” Basically, if you’re trying to hide your disclosure at all, you’re putting yourself at risk.

I hear bloggers say all the time that disclosures are unimportant because they only recommend things that they personally love. That may be true, but if you are paid for that product, you need to be specific and transparent with your readers in letting them know that you’re trying the product without any risk and making a profit. Even if gifts or money wouldn’t change your review, the person who is being advertised to deserves to know and you’re responsible for making sure they do. The mere mention of a product can be an endorsement and it is safer to make sure you disclose than to guess and be penalized down the line.

Additionally, it’s not up to the advertiser you’re working with to provide information on disclosures, you should know how to properly disclose your partnerships, and you should make sure that there is 100% consistency in how you do it. At the end of the day, if your disclosures aren’t properly done, the responsibility is on you. I will say that I’ve worked with many brands that have provided this clarity, and it has helped me learn the proper language for my posts.

Here’s a handy guide that I use for each one of my mediums.

Disclaimer: The below is not intended to be legal advice, and you should not take it as such. 

Blog:
If I have a blog sponsor for a particular piece, I’m always sure to disclose at both the top and bottom of my post. It is not enough for you to disclose your partnership. You must be clear about your partnerships. If you received free product, say that. If you received a free meal for your review, you need to disclose that, if money exchanged hands, you certainly need to make mention of it. I do it like this:

Sponsored Post: As a note to my readers, _______ gave me this product to try and compensated me for my review. All opinions from here forward are my own, and I only recommend products I truly believe in. 

Social Media: For all social platforms, your disclosure must come first, and it must be clear. This goes for paid and sponsored content, free gifts or affiliate links. You must state the nature of your relationship whether you were compensated with cash or product.

Facebook

On Facebook, I use a similar disclosure to my blog. Although it makes my post longer, it’s much more important to be upfront with my audience about my work.

____ is sponsoring today’s post! They gave me this product as a gift to try out and review for you guys!

Instagram

For Instagram, it’s very critical to be up front. Most disclosures on Instagram are done incorrectly and need to be more upfront. Hashtags like “ad”, “sponsored” or “partner” are acceptable; however, the sponsored information needs to come above the fold – you shouldn’t have to click “see more” to know if the post is paid or not. Here’s an example of how I did this with a recent giveaway, where I was given free product for posting.


Instagram Stories

Similar to your Instagram feed, you must be clear in stories when you are posting something for free product or payment. Make sure that the words “ad” or “sponsored” are clearly displayed in every story about the product. You need to disclose throughout your recording.

Twitter

Twitter follows similar guidelines as Instagram. You have fewer characters to disclose, but you must do it at the beginning of your tweets, and let your reader know up front.

A special note for foodies: If you are comped a meal at a restaurant for any reason, and you write a review, it is critical that you disclose that information. It is not enough to say “Thanks for inviting me out _____!” or “I had a great dinner at ____.” You need to actively tell your audience what your relationship is, or else you are not following the FTC guidelines.

I hope this blog helps you when it comes to partnerships and properly disclosing your information. Read up on the FTC Rules, and let me know in the comments below if this helped you understand a little bit more about the requirements for transparency.

 

 

6 Responses

  1. This post is so helpful! I see this question come up a lot, especially with newer bloggers. Some bloggers don’t even realize you have to do this! I’m definitely pinning this and sharing it with my followers. It’s such an important topic.

  2. This is definitely very helpful, I haven’t done a sponsored post yet but it’s good to know what I have to do just in case

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Another serving?

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.

Print
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High-Protein Potato Cheese Omelette


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  • Author: Mila Clarke
  • Total Time: 25 minutes
  • Yield: 2 servings 1x
  • Diet: Diabetic

Ingredients

Units Scale
  • 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
  • 1/4 tsp chili flakes
  • 1/2 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. ↩︎

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

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

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

  1. 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 ↩︎
  2. 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 ↩︎
  3. 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 ↩︎

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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Mila Clarke

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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