DF Holiday Gift Guide

managing diabetes Dec 01, 2022

It’s about to be the most wonderful time of the year which means there's no better time to dust off my tiny elf hat and serve up some health-related gift ideas (that you may want to add to your own wish list!).

So, here we go;

1. Digital Food Scale: I always say “to manage, we must measure”, and that is most certainly the case when concerned with blood sugar control and weight management. Having a digital food scale to calculate carbs, protein, fats, and total calories is an absolute must. Be sure to use it in combination with a daily food-tracking app such as MyFitnessPal for better tracking.

2. High-Quality Protein Powder: Most people rarely get enough protein daily. Protein is an extremely important aspect of blood sugar control and ensures a fast and flexible metabolism. Aiming for 1 gram of protein per body pound per day is a great place to start. When purchasing a protein, look for a product with 25 grams or more of protein and less than 1g of sugar and...

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7 Things You Might Not Know About Diabetes

managing diabetes Nov 07, 2022

November is Diabetes Awareness Month and I thought I’d share some less commonly known information from a recent Instagram reel to help spread awareness.

First, the basics:

Type 1: This is an autoimmune condition. The pancreas does not produce enough insulin and requires insulin injections to live. 

Type 2: Insulin resistant. The body produces insulin but does not utilize it properly. Can be reversed with diet and cardiovascular exercise over time.


  1. Type 1 was historically known as “juvenile diabetes”. Over the past few decades more and more young adults are being diagnosed – Like me – I was 29. This is known as Latent Autoimmune Diabetes in Adults or LADA.
  2. Insulin is responsible for shuttling energy and nutrients from food out of our bloodstream and into our cells, without it, we essentially starve to death. This was the fate of type 1’s before the discovery of insulin.
  3. High blood sugar not only is detrimental to our physical...
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DF Low-Carb Chili

Need a warm hug on a cold day? A piping hot bowl of my sugar-free low-carb chili should do the trick! 

Ingredients (Serves 8)

1 tbsp EVOO
1 medium onion diced
2 garlic cloves minced
2 jalapeno peppers diced
2 tbsp chili powder
1 1/2 tsp cumin
1/2 tsp sea salt
1/4 tsp cayenne pepper
1/4 tsp fresh cracked black pepper
1/8 tsp cinnamon 
2 lbs. ground beef
2 cans diced tomato


1. Heat EVOO in a deep pot or skillet over medium heat.
2. Add chopped onion, jalapenos, and garlic and saute for 2-3 minutes. 
3. Stir in chili powder, salt, pepper, cinnamon, and cayenne to coat the veggies. Add ground beef and cook until brown, approximately 6-9 minutes. Drain excess liquid.

4. Add tomatoes and bring to a boil. Reduce heat to low and let simmer for 20-30 minutes.

Nutritional Info per Serving (approx. 1 cup)
Calories: 412
Fat: 31g
Net Carbs: 4.5g
Protein: 26g 


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Travel-Friendly Snacks to Pack On Your Next Trip

I always say “being prepared isn’t just for the Boy Scouts”. Anyone who has spent any time traveling knows that buying food on the road or in airports can break the bank and blow your blood sugar to the moon.

Here are a few of my go-to options to save cash and keep my numbers in range when I’m traveling:

  1. Boiled Eggs, Mixed Nuts, and Turkey Bites. Loaded full of fats, a moderate amount of protein, and calorie dense, this combo is my number one choice for long flights. It keeps me feeling full and satisfied all the while serving as an excellent movie-watching snack on board. You just need to get over the fact that you’re the person peeling boiled eggs on the plane!

  2. Egg Bites. Needing nothing more than eggs, a muffin pan, and whatever else you have in the fridge, these little bad boys are both tasty and satisfying. Don’t be fooled by imposters sold at a big coffee chain (that shall remain nameless), those are full of cornstarch and other...
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DF Tasty Turkey Meatballs

These oven-baked meatballs are quick and easy to prepare. Try them with fresh greens or salads!

Ingredients (Serves 4)

28 oz ground turkey
4 large free-range eggs
1 tsp pink Himalayan or sea salt
Fresh ground black pepper
8 tbsp fresh parsley
400g small mozzarella balls
8-pieces chopped sun-dried tomatoes
4 tbsp fresh basil
4 tbsp extra virgin olive oil


1. Pre-heat oven to 350°F. Drain Mozza balls, pat dry with a paper towel, and put them in a large mixing bowl.
2. Finely slice dried tomatoes and chop basil. Place into the bowl and lightly coat and toss with olive oil. 
3. In a separate bowl, mix turkey with eggs and add fresh parsley. Then salt and pepper those bad boys. 

4. Create hand-sized burgers. 
5. Place a Mozza ball with tomatoes and basil in the center of the burger and wrap the meat around to create a ball.
6. Arrange meatballs in a baking dish greased with olive oil. 
7. Bake for approximately 25 minutes.

Nutritional Info per...

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DF Client Journey: Marc

transformation Apr 06, 2022

For this post, I’m turning over the blog to my awesome client Marc to share this really amazing testimonial he provided. Thank you, Marc! I’m so proud of your hard work and dedication to your health.

I heard about Shawn through another referral and heard nothing but great things.  I have to admit,  I was skeptical about getting a “Coach” and the importance of nutrition.  My health and well-being were decent, but I was looking for improvements in my quality of life, no matter how small.  I did not believe my well-being would improve much but would have been ok with a minor improvement, like losing a couple of pounds, or a slightly better A1C.

Immediately after meeting with Shawn, I put all my trust in his hands and followed his direction.  Within the first week, I experienced significant improvements in my weight, blood sugars, and most importantly, my wellbeing.  My expectations were blown...

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6 Simple Nutrition Tips That Yield Major Results

With so many nutrition protocols and “diets” out there, it’s quite common for people to feel overwhelmed and confused - and be in total “information overload” as one of my clients accurately refers to this abundance of (mis)information.

In this blog post, I break down the nutrition basics. If you have been struggling with blood sugar control, fat loss, muscle gain, or seeking proper nutritional information to “just feel well”, these are the simple rules that you should be following.  


Forget the fasting. Well, at least until you’ve woken up your metabolism. Most people don’t eat enough, or frequently enough which can lead to a sluggish metabolism. Starting each day with breakfast stunts the release of cortisol, the stress hormone which promotes fat storage and creates insulin resistance. Also, skipping breakfast and going about your day will cause your blood sugar to...

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DF Coconut Chocolate Bars

Who doesn't love chocolate? Try this homemade chocolate fat bomb that's low in carbs, yet high in yum!

Ingredients (16 servings)

1 bar extra dark chocolate (99%)
1/2 cup extra virgin coconut oil
1/2 cup dried flaked coconut
3 tablespoons unsweetened freeze-dried berries (raspberries, cranberries, or strawberries)
1/3 cup macadamia nuts
1/2 teaspoon coarse pink Himalayan salt


1. Melt chocolate and coconut oil in the microwave for about 1 minute.
2. Toast coconut flakes in a non-stick pan. Add whole or chopped macadamia nuts and spoon in dry unsweetened berries.
3. Place in a parchment-lined baking dish and cool in the fridge for about 2 hours.
4. Remove from fridge and cut into equal pieces.

Nutritional Info per Serving
Calories: 109
Fat: 12g
Net Carbs: 1.1g
Protein: 1g 


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DF Client Journey: Leanne

transformation Jan 23, 2022

For this post, I’m turning over the blog to my amazing client Leanne to share this really lovely testimonial she provided. Thank you, Leanne! I’m so happy our paths crossed.


Shawn has changed my life and here’s how:

As a Type 1 Diabetic for over 25 years, I’ve always had a good understanding of my body, and good control over my blood sugars. I was almost always within range for my A1C and my doctor wasn’t worried about me.


What was behind that “good control” was me constantly having to level myself out by eating or giving myself more insulin. I’d have to bolus or go for a long walk after many meals because I misjudged how much insulin I needed for it in my first injection.

Sure my AVERAGE blood sugars were good, but my graph looked like a constant yo-yo of peaks and valleys and it was exhausting.

I lost sleep almost EVERY night because I would wake up at 3 am with a sugar low, had to treat it, and called this...

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Eggplant Fries

Looking for a low-carb replacement for french fries? Eggplant is one of my favorite substitutions for potatoes!

Ingredients (Serves 4)

4 medium eggplants
2 cups grated parmesan cheese
1 cup ground flaxseed (or powder if you can find)
4 tsp basil
4 tsp oregano
4 large free-range eggs


1. Pre-heat oven to 400°F. Place flax in a blender and pulse until powdered.
2. Mix parmesan, flax, and dried herbs in a bowl.
3. Crack the eggs into a (separate) bowl and whisk with a pinch of salt.

4. Slice eggplant into fries, sprinkle with sea salt, and set aside for 20 mins. Tap off excess water using a paper towel. 
5. Dip each fry into the dry mixture, then into the egg mix, and then back into the dry mixture again.
6. Place the eggplant fries on a cooking tray lined with parchment paper and arrange them in a single layer with space between each fry. 
7. Spray with coconut oil cooking spray and back for approx. 15 minutes, or until golden brown.


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