Day 10: Smart Swaps for Managing Cravings 🍓✨

Hello friend,

Welcome back to The Diabetic Toolbox, where we are on a mission to end type 2 diabetes one family at a time. We’re on Day 10 of the Emotional Eating & Diabetes 14-Day Course, and today, we’re talking about something we all face: cravings and how to handle them with smart, satisfying alternatives.

One of the best lessons I learned early on in my journey was this:
I don’t have to eat foods I don’t enjoy.

I’m always open to trying something new, but I didn’t want to force myself to eat flaxseeds or search for ingredients that aren’t even in my local grocery store. Truth be told, I don’t love grocery shopping. 😅

That’s why it’s so important to me that my meals are:

• Simple
  
• Made with common ingredients
  
• Full of foods I like
  

That’s what’s helped me stick with a whole foods lifestyle, not guilt, shame, and kale chips I couldn’t choke down. 😂

🍴 Healthy Swaps That Work

You don’t have to give up flavor or fun.
You just need to get creative and choose nourishment that loves you back.

Here are a few easy swaps to try:

• Instead of ice cream, try frozen banana “nice cream” with a dash of cinnamon.
  
• Instead of buttery mashed potatoes, try garlic mashed cauliflower or roasted sweet potatoes.
  
• Instead of soda or sugary drinks, try sparkling water with fresh lemon or berries.
  

Choose foods that fuel your body and bring you joy, not guilt.

Here’s a recipe you can use for the “nice cream.”

🍌 Vanilla Cinnamon Banana Nice Cream

Ingredients:

• 2 ripe bananas, peeled, sliced, and frozen
  
• 1–2 tablespoons unsweetened almond milk (or milk of choice)
  
• ½ teaspoon vanilla extract
  
• ¼ teaspoon ground cinnamon
  
• Optional toppings: chopped nuts, unsweetened shredded coconut, dark chocolate shavings, or fresh berries
  

Instructions:

1. Prep the Bananas:
   Slice ripe bananas and freeze them in a sealed container or freezer bag for at least 4–6 hours (overnight is best).
   
2. Blend:
   Add frozen banana slices to a food processor or high-speed blender. Pulse until crumbly. Add 1 tablespoon of almond milk to help it blend smoothly.
   
3. Flavor It:
   Add vanilla and cinnamon. Blend again until the texture is creamy and smooth, like soft-serve ice cream.
   
4. Serve:
   Enjoy immediately for a soft-serve consistency, or transfer to a container and freeze for 1–2 hours if you prefer a firmer scoop.
   
5. Top It Off (Optional):
   Add your favorite diabetes-friendly toppings like chopped walnuts, cacao nibs, or a sprinkle of chia seeds.

✅ Why It’s Great for Blood Sugar:

• Naturally sweetened with fruit, no added sugar
  
• Contains fiber and potassium from bananas
  
• Easy to portion and modify based on your preferences
• For more recipes, check out Feel Good Foodie

📥 Grab your FREE guide here. It includes everything you need to support your next steps:

• Mediterranean Meal Starter Plan
  
• Beginner Walking Schedule
  

👉 Click here to download

Join me tomorrow for Day 11: Setting Realistic Goals That Help You Reach the Finish Line 🎯

Until then, choose swaps you love, and give your body the nourishment it deserves.

With Peace & Love,
Renee
The Diabetic Toolbox