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...
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...
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.
1. EAT BREAKFAST WITHIN 1-HOUR OF WAKING EVERY DAY
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...
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
Net Carbs: 1.1g
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.
YES YES YES!
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...
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.
It's the end of the year and many people are about to start their annual new year resolutions list. I thought it would be a great time to compile some of my top tips to help keep our blood sugar management in check.
1. Do be prepared. Always being prepared isn’t just for Boy Scouts. Having your supplies readily available to you makes staying on top of your numbers less daunting. I’ve got an awesome collection of fanny packs loaded with strips, tips, and honey packs ready for when I’m out and about. I even keep an extra meter in my shaving kit just in case I fry my main meter in the sun on a beach in Cuba …yup it happened!
Don’t wing it. I can’t tell you how many times I’ve been out for dinner only to realize that I only have 2u’s left in my insulin pen. This is how we get into trouble. Forgetting insulin, dead dexcoms, pod changes, etc. You get it. Every day counts living with T1D and we need to make sure that we put our numbers...
Nuts aren’t just crunchy, delicious snacks or yummy toppings for stir-fry dinners. They are packed with tons of fibre, vitamins, and protein that help keep your body balanced and strong. What’s more, the healthy fats in nuts provide us with an excellent source of energy with minimal effect on blood sugar (win-win!).
Tip: For optimal health, choose dry roasted and unsalted varieties. I do enjoy adding a little pink Himalayan sea salt to mine for added electrolytes (and flavour!).
Here’s some of my personal favourites:
Walnuts are rich in antioxidants and Omega 3-fatty acids, which have an anti-inflammatory effect on the body. Their abundance of fibre contributes to a slower release of sugar into the bloodstream.
Almonds are high in magnesium, improving blood sugar and insulin function. They are also filled with Vitamin E, which can help prevent the oxidation process that leads to clogged arteries.
Pistachios contain a...
Yes, you can order take out without sending your blood glucose to the moon! Here is a list of my top favorites:
Japanese: Wakame (seaweed) salad, edamame, sashimi and any grilled fish. I usually go for a large assorted sashimi and grilled calamari. Just be careful of any ponzu sauce that may come with the fish, it is typically made with orange juice and will spike your bg. PS: Don’t fall for the “brown rice” trick, it will have the same effect on your numbers as the white.
Chinese: Typically known as the arch enemy of blood sugar control, Chinese food can actually be done right. I always order the beef and broccoli with extra beef. Any sautéed vegetable and meat dish is acceptable as long as the sauce isn’t made with cornstarch. My favorite place even has sautéed shrimp with cashew nuts & scrambled egg dish!
Mexican: My wife’s personal favorite. It took me a little while to figure out what to order that wouldn’t...
You asked… and I answered! Here’s some simple things that you can structure into your day to help with weight loss.