Hello, my friend. Welcome to The Diabetic Toolbox. Around here, we’re on a mission to end type 2 diabetes one family at a time, through education, support, and empowerment.
Today is Day Three of our series, Getting Ready for 2026: Leaving the Fear Behind, and today we’re talking about food. Not rules. Not fear. Not punishment. Just the truth about what actually helps stabilize blood sugar.
If you’re anything like me, you’ve probably tried at least one diet that promised fast results. I still remember two weeks of eating nothing but boiled eggs and cabbage soup. I was miserable. Yes, I lost a few pounds, but I wasn’t learning how to eat in a way I could live with long-term. I was counting down the days until it was over.
And when it ended, I went straight to the other extreme. On day fifteen, I had a big burger, loaded fries, a milkshake, and a soda. I didn’t feel satisfied. I felt awful. Like I had undone everything in one sitting, that’s what restriction does. It sets us up to swing from one extreme to the other, and blood sugar gets caught in the middle.
What actually works is nourishment. When we eat balanced meals with protein, fiber, healthy fats, and supportive carbohydrates, blood sugar rises more slowly and stays steadier. No extremes required.
So let me show you what this looks like inside the Diabetes Reset Cleanse.
A Day of Eating That Supports Blood Sugar
Breakfast
Scrambled eggs with sautéed spinach and peppers, half an avocado, and a small bowl of berries.
This works because the protein in the eggs helps slow the rate at which sugar enters your bloodstream. The vegetables and berries add fiber, which acts like a brake on blood sugar spikes. The healthy fat from the avocado helps you stay full longer, so you’re not starving an hour later.
Mid-Morning Support
Greek yogurt with cinnamon and a small handful of chopped nuts.
This combination keeps blood sugar steady between meals. The protein in the yogurt prevents dips and crashes, the fat from the nuts adds staying power, and cinnamon can help improve how your body responds to sugar. This is about support, not willpower.
Lunch
A large salad with grilled chicken or salmon, plenty of colorful vegetables, olive oil, lemon, and a small serving of quinoa or sweet potato.
This meal works because it’s balanced. Protein helps stabilize blood sugar, vegetables provide fiber and nutrients, and healthy fats slow digestion. The small portion of carbs gives your body energy without overwhelming your system. Carbohydrates aren’t the enemy when they’re paired correctly.
Afternoon Pick-Me-Up
An apple with almond butter or raw veggies with hummus.
This helps prevent the late-afternoon crash. The natural sugar in fruit is balanced by fat and fiber, which keeps blood sugar from spiking and dropping. Planning this ahead helps stop the evening cravings before they start.
Dinner
Baked salmon or roasted chicken, roasted vegetables, and cauliflower mash or brown rice.
Dinner supports overnight blood sugar stability. Protein helps with repair and recovery, vegetables provide fiber, and a moderate portion of carbs helps prevent nighttime blood sugar drops that can disrupt sleep.
Optional Evening Wind-Down
Herbal tea and, if needed, a small protein-forward snack. This is about listening to your body. Going to bed overly hungry can lead to blood sugar swings overnight. A gentle, supportive option helps your body rest rather than struggle.
This is what nourishment looks like. Real food. Enough food. Meals that work together to keep blood sugar calm instead of chaotic.
Today’s takeaway: Let’s throw perfection out the window and focus on consistency. Small, steady choices made most days make the biggest difference.
Join me tomorrow as we continue this series with Movement as Medicine, without the fear of the gym.
You Don’t Have to Do This Alone
If you’re tired of guessing what to eat, tired of feeling alone, or tired of blood sugar running your life, I created the Diabetes Reset Cleanse for you. This five-week experience is designed to help you learn, feel supported, and build confidence around food again. Inside, you’ll receive guided training, a comprehensive workbook, done-for-you menus and recipes, gentle movement plans, private coaching, and a support group that truly understands what you’re going through. Right now, the Diabetes Reset Cleanse is available for $198 through January 4. On January 5, the price increases to $298.
It’s about support, sustainability, and, finally, the confidence you need to make wise choices.
If this message resonated with you, please share it with someone you love. You never know who needs to hear that hope is possible. Please drop a comment below and tell me what meal feels hardest for you to balance right now.
Until next time, my friend, take care of yourself and each other.
With Peace and Love,
Renee
The Diabetic Toolbox 