Kristina Cooke, RD - Prediabetes & Type 2 Diabetes Nutrition

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Kristina Cooke, RD - Prediabetes & Type 2 Diabetes Nutrition

Prediabetes and type 2 diabetes nutrition - without cutting out the foods you love! Dietitian

01/05/2026

That first sip of an iced gingerbread chai just feels like a cozy sweater in a cup 🤍
But the classic version? It can sneak in fast with 420 calories and 61g carbs… and leave your blood sugar on a rollercoaster ride.

So I made a lighter, still-festive swap 🎄
✨ Same gingerbread chai vibes
✨ About 135 calories
✨ Around 12g carbs
✨ Way more blood-sugar friendly

This is your reminder that you don’t have to give up the things you love to support your health. Sometimes it’s just about learning how to tweak them in a way that actually works with your body instead of against it.

If you’re ready to enjoy your favorite foods and drinks without fear, guilt, or spikes, I’ve got you 💛

👉 SHINE to learn how we do this together inside my program, The Blood Sugar Collaborative, and I’ll send you my short five minute video if you’re ready to crush it this 2026! This is where you get a custom tailored nutrition and lifestyle plan, one-to-one, coaching, and a high level of support and accountability to help you reach your A1c and health goals. ✨

01/01/2026

Research shows there’s one intervention that lowers A1c more than medication alone…
and yet as low as only ~16.2% of people diagnosed with diabetes are ever given this option.

🤯

The most underrated tool in blood sugar management is working with a Registered Dietitian.

Not a generic handout.
Not “eat less carbs and hope for the best.”
Not a cookie-cutter plan that ignores your real life.

Inside Blood Sugar Collaborative, I provide high-touch, highly customized support so we can uncover why your blood sugars are elevated in the first place. 🙌🏽

We use YOUR data
Your labs
Your patterns
Your lifestyle
Your stress, sleep, travel, work, family dynamics

This is a root-cause, personalized approach. 🎯

From there, we build a nutrition and lifestyle plan tailored specifically to you and then layer it into your actual life.
Not an imaginary one.

✨ No keto
✨ No cutting out carbs
✨ No restriction
✨ No “start over Monday” energy

You learn the revolutionary act of eating real food again without fear. 👏🏽🥹
And that’s exactly why years later, my clients still message me saying,
“I finally got my A1c in the 5% range… and it stayed there.” 🎉

This is your last stop on the blood sugar journey.

I’m a Registered Dietitian with over 8 years of experience in top Los Angeles hospitals, and I’ve helped thousands of people improve their blood sugars while healing their relationship with food. There’s very little I haven’t seen when it comes to type 2 diabetes.

If you’re someone who’s been “healthy” your whole life but your A1c is creeping up…
If you travel for work, run a business, or hold an executive role…
If you’re trying to get pregnant or want to feel confident about your long-term health…
If you’re tired of taking care of everyone else and want this to be about you for once…

I created this program for you.

💛 Comment SHINE and I’ll send you my video breaking down my exact process so you can walk into 2026 already having crushed your goals by the end of Q1.

12/30/2025

For so many years, you were the caretaker.
The strong one.
The one who held it all together for everyone else. 💛

You let the years quietly pass by, wishing away Mondays, promising yourself you’d start tomorrow.
But tomorrow kept moving.
And you kept sacrificing yourself in the meantime. 🥀

Now here you are, looking around, feeling like you’re still not doing enough for everyone.
Carrying that familiar weight.
That quiet guilt.
That never-ending sense of responsibility.

But here’s the truth you were always meant to learn:
You cannot pour light into others while dimming your own. 💯

The only way you truly take care of everyone else is by finally taking care of you.
By becoming the person you’ve always deserved.
By choosing yourself without apology. It isn’t an abandonment of them. It’s a revival of YOU. Do you not deserve that? 🌅

And here’s the part we can’t ignore:
Type 2 diabetes isn’t going to wait for you.
Life doesn’t pause while you gather the courage.
Time keeps moving, whether you choose yourself or not.

Years can go by and you could be at your goal — steadier blood sugars, more energy, more freedom.
Or years can go by and you can be deeper in the hole, carrying more fear, more complications, more regret.

You make the choice.
But you do have to make one.

So let me ask you this gently, but honestly:
When is enough going to be enough for you?

Is 2026 the year you stop letting time slip through your fingers?
Or will it be another chapter of “someday” that never arrives?

No one is coming to save you.
No one is meant to.

That isn’t the tragedy.
That’s the point.

You matter.
You always have.
And choosing yourself, especially with type 2 diabetes, is not selfish.
It’s the lesson that’s been knocking all along ✨

If you’re ready to heed the calling and change your life in 2026, heal your relationship to food, and reach your goal A1c and ultimate health… Comment SHINE And I’ll share more information with you on how we can do this! 🙏🏼🌻

12/29/2025

GLP-1 meds are everywhere right now… but no one is talking enough about the side effects 👀

Yes, they can lower blood sugars and support weight loss.
AND it’s important to know what can come along for the ride 👇

Common GLP-1 side effects include:
• Nausea and vomiting 🤢
• Chronic constipation or diarrhea
• Acid reflux and bloating
• Loss of appetite to the point of under-eating
• Fatigue and dizziness
• Muscle loss if nutrition isn’t supported 💪⬇️
• Fear of eating because of GI symptoms

For some people, these fade.
For others, they quietly chip away at quality of life, gut health, energy, and their relationship with food.

And here’s the part no one says loudly enough 📣
GLP-1s don’t teach you how to eat.
They don’t build blood sugar confidence.
They don’t fix the underlying patterns that led you here.

Medication can be a tool.
But food, structure, and personalized nutrition are the foundation 🧱✨

If you’re on a GLP-1 (or considering one) and want to protect your blood sugars, gut, muscle, and mental health while doing this the right way… you don’t have to guess.

If you want to learn how to do this once and for all with a customized, personalized nutrition plan, comment SHINE and I’ll send you my process 🌞💛

12/28/2025

Things my type 2 diabetes clients do that would send skinny tok into a coma 🤍

They…
✨ Eat carbs at every meal
✨ Enjoy dessert without guilt
✨ Eat after 7 pm (and still sleep peacefully)
✨ Stop micromanaging every bite
✨ Live their lives without food fear

And here’s the part I want you to hear 👂🏼
If this feels impossible or even scary, it’s not because you’re “doing it wrong.”
Many of my clients struggled with this for yearssss before we worked together.

Years of trial and error.
Years of restriction.
Years of thinking they had to earn food or be perfect to lower their A1c. That impacts EVERY part of your life, of who you are 💛🌻

With the right strategy, education, and personalization, managing type 2 diabetes doesn’t have to mean shrinking your life.

2026 is right around the corner.
This can be the year you stop surviving around food and start building the life you actually deserve. One where you understand your blood sugars, trust your choices, and yes, still enjoy your meals. It can be expansive and joyous again. 🫶🏼

If you’re ready to learn your A1c, understand why your numbers respond the way they do, and follow a clear, customized plan instead of guessing…

Comment SHINE and I’ll send you my exact process on how we do this 💛✨

12/25/2025

🎄🍪 You can enjoy Christmas desserts with type 2 diabetes. Full stop.

Let’s gently retire the idea that the holidays require “perfect control” or food fear. Your blood sugar doesn’t need you to cancel joy. It needs support.

Here’s how to enjoy the cookies, pie, and peppermint everything without the spiral👇

✨ Pair, don’t eliminate
Have dessert after a balanced meal with protein, fiber, and fat. This slows the blood sugar rise.

✨ Choose intentionally
Pick the dessert you actually love, not the one you think you “should” have. Satisfaction matters.

✨ Portions without punishment
A serving enjoyed mindfully beats grazing all night with guilt.

✨ Stay curious, not critical
One dessert doesn’t raise your A1c. Patterns do. And holidays are not everyday life.

✨ Move gently
A walk, helping in the kitchen, playing with the kids or the dog counts. Movement is medicine, not a penalty.

You don’t need to earn dessert.
You don’t need to “be good.”
You’re allowed to enjoy Christmas and take care of your blood sugar. ❤️

If you want to learn how to do this once and for all with a customized and personalized nutrition plan, COMMENT SHINE and I’ll send you my process ✨

12/21/2025

Tingling. Numbness. Burning. Pins and needles in your feet or hands.
That’s diabetic neuropathy, and no, it is not something you have to just “live with.” 🌱 but here’s a thing. If you’re experiencing this, you cannot keep doing the same thing you’re doing now and accept it to change. You have to to take action. If what you’re doing isn’t working, it isn’t going to magically change on its own. Lovingly 💛

Neuropathy is often your nerves waving a little flag saying,
“Hey… blood sugars have been running high for a while.” 🚩

The hopeful part?
✨ Nerve health can improve
✨ Symptoms can calm down
✨ Progress is possible, even if it feels slow

Supporting neuropathy isn’t about perfection.
It’s about steady blood sugar patterns, eating enough (yes, enough!), balanced meals, and consistency over time. One supportive choice stacked on another. 🧠💛

If you’ve been told nerve damage is permanent and that’s the end of the story, I want you to hear this clearly:
There is so much you can still do to support your body and feel better. Hope belongs here. 🌻

If you want to learn how to lower your A1c and support your nerves with a personalized, sustainable nutrition plan (without cutting out foods you love), comment SHINE and I’ll send you my process ✨

12/16/2025

Snack time can be blood sugar friendly AND satisfying during the holiday season. Two of my go-to low sugar favorites lately 👇✨

🍒 Cranberry Energy Bites
Made with fiber, healthy fats, and just the right touch of sweetness so you don’t get the spike-and-crash feeling. Perfect for busy afternoons.

🍓 Pomegranate High-Protein Yogurt Parfait
Protein + fiber + a little crunch = steady energy and happy blood sugars. Simple, refreshing, and actually filliny

Remember: snacks aren’t the enemy.

✨ Want to learn how to build blood sugar friendly meals and snacks that fit your life and numbers?
COMMENT SHINE and I’ll send you my process 💛

Address

Boston, MA

Website

http://www.kristinacookenutrition.com/loweryourA1C

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