Vacationing with Type 1 Diabetes: Essential Tips for a Stress-Free Getaway

Ready for a vacation but worried about managing your T1D? Here are some essential tips to keep your blood sugar in check while enjoying your getaway!

Pack Snacks and Protein Powder

Always have healthy snacks and protein powder on hand. These can be lifesavers when you need a quick, blood sugar-friendly bite. Think nuts, seeds, sugar-free protein bars, and powdered shakes. Having these readily available can prevent unexpected blood sugar dips and help you maintain a balanced diet even on the go.

Plan Dining Out

Research and plan your meals ahead of time. Look up menus online and choose restaurants that offer healthy options. Don’t be afraid to ask about ingredients or make special requests! Knowing your meal choices in advance can help you avoid high-carb, high-sugar options that could disrupt your blood sugar levels.

Adjust Your Basal for Increased Activity

Vacations often mean more walking and activities. Adjust your basal insulin rates to accommodate increased physical...

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Low-Carb JACKED Muffins

Looking for a high protein, high healthy fats, low carb treat of awesomeness? Look no further. 

Ingredients (makes 6):

2 Scoop Protein Powder
50g Almond Butter
40g Coconut Oil (warm)
10g Unsweetened Cocoa Powder
30g Almond Flour (6 tablespoons)
8 oz Canned Pure Pumpkin
1⁄4 tsp Baking Soda


  • Preheat oven to 350F
    • Combine all ingredients in a large mixing bowl.
    • Mix thoroughly.
    • In a lined muffin pan, fill each space dividing the batter into 6 equal parts.
    • Bake for 18-20 minutes.
    • Let cool.

Approx. per muffin: Calories: 166.67 cals Carbs: 8.33g Protein: 16.67g Fats: 7.33g Sugar: >0.83g 


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Unlocking Muscle Growth: Essential Tips for Building Strength with Type 1 Diabetes

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...

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Mastering Blood Sugar Control: Beyond Low Carb Strategies

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: 

  1. Check sugar content of food: Simply focusing on low-carb options may not be sufficient if those options are still high in sugar. Carbohydrates can be divided into sugars, starches, and fibers. While a low-carb diet aims to reduce overall carbohydrate intake, it's crucial to pay attention to the type of carbohydrates consumed. Sugars can significantly impact blood sugar levels, so checking the sugar content of foods is essential. Opting for foods with lower sugar (3g or less per serving) content can help better manage blood sugar levels.

  2. Make protein sources your main meals: Protein plays a vital role in blood sugar management. Unlike carbohydrates, protein has a minimal effect on blood sugar levels. Including protein-rich...

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7 Support Tips For Friends & Family of Type 1 Diabetics

df tips Jan 31, 2024

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...
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Crush Your Health Goals: The Magic of Tiny Wins

df tips Dec 05, 2023

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...

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World Diabetes Day Interview - VOCM Newfoundland

Uncategorized Nov 16, 2023
Nutrition Coach | Blood Sugar Control Specialist
World Diabetes Day Interview - VOCM Newfoundland

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

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What Non-Diabetics Should Understand About Type 1 Diabetes: Insights from T1D Warriors

diabetic support Nov 01, 2023

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...

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Budget-Friendly Nutrition: 10 Tips for Healthy Eating Without Breaking the Bank

df tips Sep 26, 2023

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...

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My Top 6 Supplements For Optimal Health

Uncategorized Aug 29, 2023

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...

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