Boundaries, Blood Sugar, and Bringing the Foods You Actually Want to Eat
Ah, the holidays. The season of joy, twinkling lights, questionable casseroles, sugar bombs dressed as “tradition,” and relatives aggressively insisting, “Oh come on, one bite won’t hurt you.”
If you’ve ever walked into a holiday party with hope in your heart and walked out feeling like your pancreas filed a noise complaint, this one’s for you.
Because here’s the truth most people won’t say out loud:
Holidays don’t make blood sugar skyrocket—pressure does.
Food pressure.
Family pressure.
Expectation pressure.
People-pleasing pressure.
Emotional pressure.
And let’s not forget the subtle-but-intense internal pressure to “not make a fuss.”
This article is your Holiday Permission Slip, your stress-lowering guide, and your playbook for navigating gatherings without spiking your glucose, blowing your boundaries, or abandoning yourself at the buffet table.
Let’s start with the thing nobody teaches women with T2D:
You are allowed to bring the foods that support your body.
Yes, really.
Even to Aunt Linda’s house.
Even to potlucks where everything is beige and floating in marshmallows.
Even when you “don’t want to offend anyone.”
This is where your previous lesson comes in—the one we talked about in the “Say No, Thank You and Put Your Chin Up” article (chin up, queen). Boundaries aren’t rudeness; they’re self-respect. And self-respect lowers cortisol. And lowering cortisol lowers blood sugar.
See how beautifully this all connects?
Let’s get you through the season with your glucose steady, your soul peaceful, and your confidence glowing brighter than the Christmas tree.
Bring Foods You Can Actually Eat: The Holiday Edition
Holiday spreads can be… memorable. And not in the good way.
This is why the smartest, highest-vibration, most self-permissioned move you can make is to bring something delicious that you know supports your glucose.
Here are some ideas that won’t make you feel like you’re sneaking contraband veggies into a Vegas buffet:
Option 1: Deviled Eggs with a Twist
Protein-forward, festive, loved by all. Add smoked paprika or everything-bagel seasoning for flair.
Option 2: Charcuterie Board with Real Choices
Meats, cheeses, olives, nuts, berries, sliced cucumbers, cherry tomatoes, pickles.
It looks fancy, travels easily, and nobody knows you’re just trying not to spike your A1C.
Option 3: Stuffed Mini Peppers
Cream cheese + herbs + a sprinkle of pecans for crunch. Colorful, easy, and blood-sugar friendly.
Option 4: “Holiday Slaw”
Shredded cabbage + green apple + lemon + Greek yogurt dressing.
Fiber for the win.
Option 5: Protein-Rich Chili or Soup
Perfect for potlucks. Beans optional—your body, your rules.
Option 6: Low-Glycemic Holiday Cheesecake Cups
Blend cottage cheese and Greek yogurt until smooth. Use stevia or monk fruit if you need sweetener.(monk fruit with allulose taste better in my humble opinion) I have also used sugar free Jell-O Cheesecake pudding mix.
Top with raspberries. People will ask for the recipe.
Option 7: A Veggie Platter People Will Actually Eat
Think roasted Brussels sprouts, green beans with almonds, or garlic-roasted cauliflower. Your insulin will clap for you.
The point isn’t perfection. It’s support.
Support yourself by offering yourself something edible—something that won’t send your numbers into the North Pole atmosphere.
Holiday Pressure and Cortisol: Why You Need a Calm Plan
Let’s talk chemistry, because holiday stress is not theoretical—it’s measurable.
Cortisol rises with:
• family tension
• rushing
• obligations
• guilt
• overcommitting
• emotional labor
• trying to “keep the peace”
• pretending you’re fine when you’re not
And cortisol directly raises glucose—sometimes by 20–50 points. Even if you never touch a sugar cookie.
This is why one of the Membership pillars is Stress Busters. Because your nervous system is responding not only to what you eat, but also to what you feel.
Here are some holiday-specific nervous-system resets that work in under 60 seconds:
The Bathroom Break Reset
Excuse yourself.
Go into the bathroom.
Put your hand on your heart.
Breathe in for 4, hold for 2, out for 6.
Repeat.
Chemistry changes instantly.
The “I Release Them” Shoulder Drop
Drop your shoulders down 2 inches.
Imagine releasing everyone’s expectations off your back.
Your spine will thank you. So will your pancreas.
The One-Minute Walk
Walk outside or down the hall.
Movement lowers glucose and breaks emotional overwhelm.
The Silent Mantra Trick
Choose one:
“I choose my peace.”
“I choose ease.”
“I’m allowed to put myself first.”
“My body comes with me after the holiday—so I choose wisely.”
Mastering the Holiday ‘No, Thank You’ (With Your Chin Up)
Remember the boundary lesson?
“No, thank you” is a full sentence.
“No, thank you—I brought something that supports my glucose/goals/body/diet.”
Bonus points for confidence.
What does chin up mean?
It means:
• no apology
• no shrinking
• no long explanation
• no guilt
• no nervous giggle
• no “maybe later” that you don’t mean
Here’s how it sounds in real life:
“Oh thank you—no, I’m good. I brought something that works well for my blood sugar.”
“It looks delicious, but my body says no today.”
“No, thank you. I’m great.”
Practice it now so your nervous system isn’t caught off guard later.
Gift Ideas for Loved Ones with Type 2 Diabetes
This season, give them gifts that support healing—not shame.
1. A Beautiful Journal
Healing happens when we unload mental clutter, and journaling lowers cortisol.
(Bonus: this links beautifully to your Divine Disruption teachings.)
2. Sugar-Free Gourmet Chocolates
Higher-quality dark chocolates or low-glycemic treats.
3. Fitness Tracker Bands
Not for guilt—for empowerment.
4. Cozy Slippers + Walking Plan
A funny note: “These are for your after-dinner movement minutes.”
5. Aromatherapy Diffuser
Lavender and bergamot reduce stress and support glucose stability.
6. A Beautiful Water Bottle
Hydration matters. Make it pretty.
7. Membership to a Meditation or Hypnosis App
Or direct them to your hypnosis programs.
8. A Cooking Class, Low-Carb Cookbook, or Kitchen of Calm Recipes
Because food should be joyful—not terrifying.
9. A Basket of Healthy Snacks
Nuts, jerky, herbal teas, low-sugar chocolate, single-serve nut butters.
10. A Strategy Call with Me
Okay, yes, I went there.
But honestly? It’s often the gift that changes everything.
Holiday Mindset: The REACH and Divine Disruption Way
Here’s the spiritual-science hybrid truth:
You are not at the mercy of the holiday buffet.
You are not obligated to eat in ways that harm your health.
You do not owe your body to traditions that were created before anyone understood insulin.
Through the REACH method:
Recognize → Ease → Elevate → Activate → Celebrate → Honor
you learn to respond, not react.
Through Divine Disruption:
You learn that your longings matter, your boundaries matter, and your joy matters.
Through Unlock:
You learn that you are not the version of yourself who used to struggle.
You are becoming the woman who chooses alignment with ease.
Your holidays can be joyful, connected, calm, and meaningful—without sacrificing your health at the dessert table.
If you want support through the holiday season
You don’t have to navigate this alone. If you want:
• meal guidance
• stress reduction support
• mindset coaching
• cravings help
• someone to walk the season with you
• accountability
• a plan for January that doesn’t feel punishing
Explore REACH for Results.
Or book a Free Strategy Call.
I’ve got you—chest up, chin up, heart open.
References
Black et al., Journal of Clinical Endocrinology & Metabolism, 2015 (stress and glucose).
Slavich & Irwin, Psychological Bulletin, 2014 (emotional inflammation).
Kiecolt-Glaser, Annual Review of Psychology, 2010 (social stress and physiology).
Divine Disruption 
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