Unlocking muscle growth while managing Type 1 Diabetes requires a strategic approach that balances nutrition, exercise, and blood sugar control. In this blog post, we'll explore six essential tips that are tailored to help individuals with T1D build strength and achieve their fitness goals effectively and safely.

1. Keep Your Blood Sugar Stable and In Range:
Maintaining stable blood sugar levels is crucial for optimal performance and muscle growth. High blood sugar levels hinder nutrient absorption from food, leading to suboptimal muscle development. By keeping blood sugar in check, you create an environment conducive to muscle growth and overall health.

2. Find Your Maintenance Calories and Gradually Increase:
Understanding your calorie needs is the first step in fueling muscle growth. Use online calorie calculators to determine your maintenance calories and consume this amount consistently for a week. Then, gradually increase by 200 calories per day to support muscle building...

In the quest for optimal blood sugar management, low-carb diets often take the spotlight. While reducing carbohydrate intake can indeed be beneficial, it's not the only strategy for controlling blood sugar levels. Here are some of my favourties: 

Navigating life with Type 1 diabetes presents unique challenges. For the loved ones of those managing this condition, understanding and support play pivotal roles in fostering a healthier and happier journey. Here are my top tips:

1. Avoid asking about our numbers:

   • People with Type 1 diabetes constantly monitor their blood sugar levels. However, it can be emotionally challenging when others constantly inquire about these numbers. Respecting their privacy and allowing them to share this information voluntarily is important.

2. Don’t pressure us to eat something:

   • While individuals with Type 1 diabetes can technically eat a variety of foods, the impact on their blood sugar levels varies. Pressure to eat something may cause them to overlook the careful consideration they give to their diet to manage their condition effectively.

3. Going low makes us feel terrible:

   • Experiencing low blood sugar levels (hypoglycemia) can be physically and emotionally draining. Understanding the...

Hey there!

If you're on a mission to drop some pounds, gain muscle, or keep that blood sugar in check I've got a killer strategy that's about to make your journey much more fun – daily micro goals. These bite-sized tasks might seem small, but they're the secret sauce to building habits, celebrating wins, and keeping your health journey real. Let's break it down and make those big goals a reality!

Building Healthy Habits:

Who said healthy living had to be all or nothing? Daily micro goals are like your backstage pass to forming habits that actually stick. Swap that soda for water, throw in a veggie snack – tiny actions that add up to a lifestyle makeover.

Attaining Small Wins:

Ever heard the saying, "Celebrate the small stuff"? Well, it's a game-changer on this health journey. Every workout, every time you choose a salad over fries – these wins might be small, but they're the high-fives you need to keep going strong.

Controlling Blood Sugar:

Got blood sugar on your...

It was a pleasure speaking with Linda Swain of VOCM in Newfoundland. Enjoy! 

November is Diabetes Awareness Month. I recently asked my T1D Instagram followers what they would like non-diabetics to know about the condition. Here’s what they said:

"It’s Not Caused by Diet or Lifestyle. It is an autoimmune disease, meaning it’s not caused by a poor diet or an unhealthy lifestyle. –thediabeticfighter

"It doesn’t 'get easier'. No matter how long you’ve lived with it, it is an anomaly every day and while someone can be doing a good job managing it, that’s not to say it’s easy for them." - aligal06

"It's constant even when we sleep. Get up to go to the bathroom middle of the night? Check. It's so much more than a non-t1 will ever know." - thjryisin

"It's not 'just diabetes.' It’s living under constant awareness that my life hangs in the balance and is completely dependant on my ability to do math and be prepared for most anything in any situation." - 3girlslee

"While I appreciate the concern so much- please...

Eating healthy doesn't have to break the bank, and with these 10 budget-friendly tips, you can enjoy nutritious meals while keeping your grocery expenses in check.

1. Avoid pre-cleaned or chopped veggies: Pre-cut vegetables are convenient but often more expensive than whole ones. Buy whole vegetables and spend a little extra time cleaning and chopping them yourself to save money.

2. Local Farms or Markets: Local farmers' markets or farm stands often offer fresh, seasonal produce at lower prices than supermarkets. Supporting local agriculture not only saves you money but also encourages sustainable food production.

3. Frozen or prep and freeze: Frozen fruits and vegetables can be just as nutritious as fresh ones and are often more affordable. Additionally, you can buy in bulk and freeze portions of meals you prepare, reducing waste and saving money in the long run.

4. In-season meats and veggies: Foods that are in season are generally cheaper and taste better. Seasonal produce and meats...

It’s time to ditch that old multivitamin that has lots of everything but not enough of any of it and focus on supplementation of vitamins and minerals that will really have an effect on your overall health and wellness.

Here is a list of the vitamins and minerals that I take personally and that I recommend to all of my clients:

Vitamin C: Vitamin C is a powerful antioxidant that fights free radicals and has many other regenerative and supportive functions such as aiding in collagen creation. Vitamin C is most commonly known for keeping the immune system strong and fighting inflammation. I take 1000mg a day after breakfast (do not, I repeat, do not take on an empty stomach unless you enjoy fast and furious nausea), and bump it up to 2000 or 3000mg if I feel a cold coming on.

Magnesium: Magnesium plays an important role in over 300 biochemical reactions in the body. It is critical in energy production, protein synthesis, and insulin metabolism. A lack of it can result in poor...

For this post, I’m turning over the blog to my awesome client Rachel to share this really amazing testimonial she provided. Thank you, Rachel! I’m so proud of your hard work and dedication to your health.
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Sugar NO more!!

The last 11 weeks have been a great experience with the Diabetic Fighter Shawn Wicks. I am a triathlete and an Ironman. In the last 6 years, I raced six full Ironmans and more than 10 half Ironmans. I was on a high and in the best physical shape of my life. Alas, I was also a sugar addict. I was fueled by sugar and could not get enough of it. When I was training 20+ hours a week it was not a problem. I could eat whatever I wanted. Then it happened……. I got injured ……probably because of my unhealthy sugar-infested eating…....and was down for six months with crutches and no exercise. The sugar addition though forged on and took over and I in that time gained 20 lbs due to my eating. Being an...

Salad doesn't always have to be cold! This one is warm and flavourful. 

Ingredients (Serves 2)

10-11 oz prawns
2 medium onions
2 2/3 cup cherry tomatoes
4 tbsp fresh cilantro 
2 cups bean sprouts
2 tbsp coconut oil
1/2 tsp flaked chili peppers 
Juice of 1/2 lime
1 garlic clove
pinch of Himalayan or sea salt

Directions 

1. Finely chop onion, cilantro, and mash garlic clove. 
2. Heat a pan greased with coconut oil and saute onion and garlic until slightly brown. Add prawns and cook until pink. Add cilantro, bean sprouts, and a pinch of salt, still until done. Set aside and keep warm. 
3. Heat a second pan greased with butter and saute tomatoes on high heat until skins split open. 
4. Transfer tomatoes to a serving bowl and top with prawns and bean sprouts. Squeeze lime juice over top. 

Nutritional Info per Serving (1/2 recipe)
Calories: 273
Fat: 14g
Net Carbs: 9.2g
Protein: 25g 

Enjoy!