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.  

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...

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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

Directions 

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 

Enjoy! 

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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.

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.

Good.

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

Directions 

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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Blood Sugar Control Best Practice: My Top 5 Do’s and Don’ts

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...

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Nuts About the Nutritional Benefits of Nuts

Uncategorized Nov 22, 2021

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

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

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

Pistachios contain a...

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Top Take Out Options on a LCHF Diet

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...

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4 Things to Add To Your Daily Routine To Help with Weight Loss


You asked… and I answered! Here’s some simple things that you can structure into your day to help with weight loss.

  1. Drink more water. Sounds simple, but many people consume more calories than they need per day from beverages such as energy drinks, fruit juices, and sports drinks. Omitting “liquid calories” can have a major impact on weight loss.
  2. Manage stress. Unmanaged stress can lead to overeating or “emotional eating”. When we are under stress our bodies release cortisol, our fight or flight hormone. Cortisol makes our bodies more insulin resistant and blocks the process responsible for fat burning.
  3. Elevate your heart rate. Aim to do some sort of activity each day at an elevated heart rate for at least 20 mins. A brisk walk, taking the stairs, playing a favorite sport are all good ways to do this.
  4. Eat more. Yes, that’s right I said eat MORE. Many people don’t eat enough or frequently enough. This can force your...
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Baked Mahi Mahi

I can't begin to tell you how much I enjoy this simple and delicious dish. Mahi Mahi is "the steak of the sea". Thick, dense, and packed full of protein. 

Serves 4

Ingredients

4 Mahi Mahi Fillets
1/2 cup full fat mayo
1 lemon, juiced 
1/4 cup white onion, finely diced
1/4 teaspoon pink himalayan salt
1/4 teaspoon ground black pepper
1/2-1/2 minced garlic

Directions

1. Pre-heat oven to 425°F.
2. Rinse fish, pat dry with a paper towel, and arrange in baking dish.
3. Mix mayo, lemon juice, garlic, salt and pepper in a bowl and spread on fish.
4. Bake at 425°F for 25 mins, then broil on hi for 5 mins to brown the top.

Nutritional Info per Serving
Calories: 294
Fat: 25g
Net Carbs: 0g
Protein: 20g

Enjoy!

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