POWER BOWLS FOR BALANCING ENERGY: THRIVING WITH TYPE 1 DIABETES
What an honor to be a guest blogger at Run Fast. Eat Slow.! I had the absolute pleasure of meeting Elyse in person last October after years of following her content, checking out her retreats, and drooling over her recipes.
Those who know me know that trail running, mountain towns, yoga, healthy food, and community are some of my top favorites. Bundle all of those things into one cozy retreat (or a Christmas gift from your husband!), and you have Elyse’s Run Fast. Eat Slow. Retreat in Bend, Oregon. I was lucky enough to score a spot for that magical fall weekend last year, and now I’m a little jealous of anyone who gets to attend!
I recently launched Thr1ve Coaching, a health and wellness practice aimed at supporting and empowering those living with Type 1 Diabetes (T1D)—myself included. I've been living with T1D for 12 years, which means a lot of finger pricks, carb counting, and insulin injections! One of my biggest goals with Thr1ve is to help others turn the challenges of diabetes into opportunities for growth and wellness. I want to encourage T1Ds to say YES to big opportunities, equipping them with strategies and support to create unforgettable experiences—whether it's a big adventure like running mountains in Bend or just managing the everyday tasks that feel a little harder when you're juggling diabetes.
Back to my weekend in Bend: It wasn’t by chance that my 10-year milestone of living with T1D fell during the retreat weekend, and it was celebrated atop Tumalo Mountain after an 11-mile trail run with breathtaking views of Broken Top and Mount Bachelor. Talk about a pinch-me moment! All weekend, Elyse was so curious about how I monitor my blood sugar during long runs, how I fuel before and after workouts, and how I carb count for the delicious meals she prepares. I told her that one day, I’d love to combine her culinary skills with my diabetes tips and tricks—and here we are, collaborating on one of our RFES favorites: Power Bowls!
With a name like that, who wouldn’t feel energized and ready to roll? The beauty of a Power Bowl is that it’s versatile: it satisfies everyone, packs in tons of nutrients, and leaves you feeling full and ready to take on the day.
So, let’s dive into the layers of a Power Bowl!
Bases
Let’s start with the base of your bowl. Greens are always my go-to—spinach, kale, arugula, etc. They’re packed with vitamins, fiber, and antioxidants, and they help slow down sugar absorption in your body (super important for T1D!). Fiber has so many benefits and doesn’t cause a blood sugar spike like most carbs. Instead, it forms a gel-like substance that slows down sugar absorption. And remember: Even if you're not eating sugar directly, many foods break down into natural sugars (or carbs that turn into sugar). So, greens are always a good choice—they’re nutrient-dense and create a nice, fluffy base.
Other base options include quinoa and brown rice. I always consider the glycemic index (GI) of foods when choosing what to add to my bowl. The GI measures how different carbs affect blood sugar. Lower GI foods are digested more slowly, causing a slower rise in blood sugar—which is key for steady energy levels. I could write an entire book on why you don’t want blood sugar to spike (and many have!), but the gist is this: more stable blood sugar = more stable energy, mood, and overall well-being.
Quinoa, in particular, is a low-GI option and a complete protein, meaning it has all nine essential amino acids. It also has almost double the fiber and protein content of brown rice. If you’re looking for a grain-free, low-carb, plant-based option, riced cauliflower works well. It’s lighter than quinoa or rice, so I might choose it if I’m not fueling for an intense workout, but it’s still a great way to add more veggies to your bowl.
When feeding a family of five with different tastes, I offer a variety: greens, cauliflower rice, and quinoa.
Vegetables
Next up, let’s talk about the colorful, vitamin-packed, mineral-rich veggies! Elyse has a few go-to veggie recipes—sautéed greens, roasted sweet potatoes, rainbow stir-fry veggies, and more. I’m all about adding as many veggies as possible to the bowl. Some vegetables, like sweet potatoes, beets, carrots, and squash, are higher in carbs, so I take that into consideration, especially if I’m also using a higher-carb base (like quinoa or rice). But just because they’re higher in carbs doesn’t mean you should avoid them—they’re nutrient-dense and delicious! Not all carbs are created equal, so don’t shy away from these hearty, flavorful options.
When I’m using a higher-carb base, I’ll often balance it with non-starchy veggies (like zucchini or bell peppers) to keep things in check.
For my family of five, I usually make a mix of cooked and raw veggies—zucchini, onions, bell peppers, and tomatoes.
Protein
Now let’s talk protein! Whether you're carnivore, omnivore, or herbivore, protein is essential. Animal proteins and fish generally have fewer carbs, while plant-based proteins tend to be higher in carbs. Think chicken vs. black beans or salmon vs. lentils. It’s also important to consider fat content. Healthy fats (like those in nuts, avocados, and fish) slow digestion and don’t convert to glucose the way carbs do. Not all fats are created equal, though—so be mindful of your sources.
For my family of five, I offer a variety of proteins: chicken, lentils, and black beans.
Sauce
Elyse says, “The sauce makes the meal”—and she’s absolutely right! Sauces are like the grand finale of a fireworks show, bringing everything together with flavor and flair. Some of my favorites from Run Fast. Cook Fast. Eat Slow. are the creamy ginger cashew sauce, garlicky guacamole, and smoky summer salsa. Cashews are rich in healthy fats, so they’re great if you're tracking macros or insulin sensitivity. Avocados also provide healthy fats and the gut hormone PYY, which helps you feel fuller for longer. The smoky salsa, on the other hand, is light, fresh, and full of flavor—perfect for hotter days.
Whether you’re looking to balance your blood sugar for optimal energy or managing diabetes as a way of life, knowledge is power. I hope these tips help you feel empowered in your food choices. It’s been an incredible journey blending health, wellness, and diabetes management, but I truly believe that how we fuel our bodies can shape how we feel—both physically and mentally.
And one final valuable tip—a 10-15 minute walk after a meal can work wonders. It stimulates digestion and helps blood sugar numbers rise and fall more gradually, which is great for everyone, not just those managing diabetes.
For more tips on blood sugar and diabetes management, follow along on Instagram @Thr1vewithT1D. And be sure to share your beautiful Power Bowl creations!
Thr1ve. Live an Empowered Life.
Find recipes for endless Power Bowl creations in Run Fast. Cook Fast. Eat Slow.
