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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Beet & Cauliflower Salad

This beautiful salad has such gorgeous colors, it’s like a painting! And it’s very good for you. Beets are a great source of antioxidants that help reduce the risk of cancer. They are also a great source of folate, magnesium, and potassium. Just remember to wear gloves when you work with beets, or your hands will be stained red for days!

Serves 4
Ingredients
4 large beets
1⁄2 cup water
1 head cauliflower
1⁄4 cup extra-virgin olive oil
1 shallot, minced
2 tablespoons red wine vinegar
2 tablespoons coconut milk
1/2 tablespoon honey
1⁄2 teaspoon salt
1⁄8 teaspoon pepper
6 cups mixed salad greens
1⁄2 cup toasted pumpkin or sunflower seeds
1/2 cup sliced fresh basil leaves

Directions

1. Preheat oven to 375°F. Place beets in a baking dish. Add water, cover
tightly, and bake for about 65–75 minutes or until a knife slides
easily into a beet. Remove from pan and let cool on wire rack.
2. When beets are cool, peel them and cut into 1⁄2" cubes. Set...

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Type 2 Diabetes CAN Be Reversed, Here's Why (Part 2 of 4)

In Part 1, Type 2 Diabetes CAN Be Reversed, Here’s Why, we learned that type 2 diabetes is NOT a chronic progressive disease as we are told. It is a dietary disease. When the diet is changed the disease can be reversed.

So, how do we reverse type 2 diabetes?

Well, the key to properly treating the issue is to first find out what the essential problem is.

The main problem is this; the body has an excess of sugar.

With this excess of sugar in the body, the pancreas must excrete an excessive amount of insulin to remove all the sugar from the blood.

The problem is, that with excess insulin, the sugar isn’t removed from the body it is simply forced back into the tissues and out of the blood. When sent back into the tissues of the body, the sugar ends up in vital areas such as the eyes, the kidneys, and the nerves …everywhere.

Because the sugar has nowhere to go, much of it is converted into excess calories which are then stored as fat. That’s why insulin usually...

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DF Coconut Macaroons

Are they cookies or are they healthy fat bombs? Both!

Serves 12
Ingredients
1 cup unsweetened shredded coconut
1 egg white
¼ cup erythritol
½ tsp. almond extract
1-ounce 90% dark chocolate
2 tbsp. coconut oil
Salt

Directions

1. Bake coconut on a parchment paper-lined baking sheet at 350°F for 5 minutes or until toasted.
2. Beat the egg until it doubles in size. Incorporate erythritol, salt and almond extract little by little, while continuing to mix.
3. Add the toasted coconut and mix well.
4. Pack little balls of the mixture into a 1½” ice cream scoop, then place them on a parchment paper-lined baking sheet. Bake for 15 minutes at 350°F.
5. Melt the chocolate together with the coconut oil. You can do this in the microwave: heat for 10-second intervals until melted.
6. When the macaroons are done, drizzle each one of them with the chocolate.

Nutritional Info per Serving

Calories: 75
Fat: 7g
Net Carbs: 1g
Protein: 1g

Enjoy!


Here's to your success,

Shawn Wicks
"The...

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10 Tips For Dining Out With Diabetes

Okay, so let’s get down to business. How can we enjoy eating out while not blowing our meal plan and sending your blood sugar skyrocketing into orbit?

Here are some basic guidelines that you can follow to help keep blood sugar in the normal range and reduce the risk of fat storage:

  1. Be obnoxiously picky. Ask to substitute or add items. Request your food to be cooked in butter, coconut oil or olive oil. It’s quite common now for people to have food allergies and other food sensitivities so many restaurants don’t have any problems doing this.

  2. Stay away from fast-food chains. Choosing local restaurants will usually offer a larger menu most times with locally grown vegetables, locally caught seafood, and good cuts of meat. Many times I will choose a variety of foods from appetizer menus to make up a meal. Greek and Middle Eastern restaurants are very good options as they have a variety of meat skewers and salads.

  3. Say no to bread on the table. Remove the temptation of...
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DF Guacamole

Dip it. Dip it good! A little guacamole just makes life better.

Serves 8

Ingredients
4 avocados
1 small onion, chopped
2 tomatoes, chopped
1 jalapeño, chopped
1 tbsp. lime juice
½ tsp. salt
½ tsp. cumin
½ tsp. salt
½ tsp. cayenne pepper
1 tbsp. minced garlic

Directions

1. In a large bowl, add the chopped and peeled avocados and the lime juice. Mash the avocados with a potato masher and add spices.
2. Add the jalapeños, onions and tomatoes and mix again.
3. Let rest for an hour before serving.

Nutritional Info per Serving

Calories: 141
Fat: 11g
Net Carbs: 12g
Protein: 4g

Enjoy!


Here's to your success,

Shawn Wicks
"The Diabetic Fighter"
Nutrition Coach & Blood Sugar Control Specialist
Type 1 Diabetic

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Cheesy Bacon and Brussels Sprouts Casserole

The combination of cheese and bacon here will transform your sprouts into everybody’s new best friend!

Serves 4

Ingredients
5 slices bacon
16 oz. Brussels sprouts
6 oz. cheddar cheese

Directions
1. Fry the bacon until crisp. Cut into small pieces.
2. Shred the Brussels sprouts with a food processor. In the bacon grease, fry them until tender.
3. Add in the bacon and cheese when the Brussels sprouts are crispy and translucent.
4. Cook until melted.

Nutritional Info per Serving
Calories: 260
Fat: 22g
Net Carbs: 5g
Protein: 17g

Enjoy!


Here's to your success,

Shawn Wicks
"The Diabetic Fighter"
Nutrition Coach & Blood Sugar Control Specialist
Type 1 Diabetic

 

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DF Maple Nut Muffins

A delicious fall treat combining maple and pecan, and chock-full of fiber! Only 2g carbs per serving.

Serves 10

Ingredients
1 cup almond flour
½ cup flaxseed
¾ cup pecan (halves)
½ cup coconut oil
2 eggs
¼ cup erythritol
2 tsp. maple extract
1 tsp. vanilla extract
½ tsp. baking soda
½ tsp. apple cider vinegar
¼ tsp. liquid stevia

Directions
1. In a food processor, chop the pecans. Take and set aside.
2. Combine all the wet ingredients in a bowl.
3. Mix the dry ingredients, and add the rest of the pecans. Add the wet ingredients and mix well.
4. In a cupcake tray, distribute the batter to make 10 muffins.
5. Over the top, sprinkle the chopped pecans.
6. Bake at 325°F for 25-30 minutes.

Nutritional Info per Serving
Calories: 210
Fat: 20g
Net Carbs: 1.6g
Protein: 5g

Enjoy!


Here's to your success,

Shawn Wicks
"The Diabetic Fighter"
Nutrition Coach & Blood Sugar Control Specialist
Type 1 Diabetic

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Meet the Man Behind The Diabetic Fighter

Uncategorized Oct 02, 2019

Meet the man who’s taking diabetes to the mat: Canadian coach and Muay Thai Kickboxer Shawn Wicks shares how to make your diabetes nutrition plan pack a punch

You’ve just been diagnosed with diabetes, your doctor’s telling you to start a nutrition and exercise plan, and you’re feeling totally overwhelmed. How can you get motivated to take action on your health?

“The first thing I tell people who have just been diagnosed is ‘Don’t freak out.’ shares Burnaby, BC-based nutrition coach and Muay Thai kickboxer Shawn Wicks. “Diabetes, whether it’s Type 1 or Type 2, is extremely manageable. It’s going to take work, you need support, and you need someone to guide you and show you a clear path to gaining control of your nutrition.”

Shawn speaks from personal experience: in 2013, he was diagnosed with a form of diabetes called LADA or Late Autoimmune Diabetes in Adults (LADA) – it’s also known as Type 1.5, in...

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DF Pumpkin Pie Cheesecake

With only 4g net carbs per serving, this yummy cheesecake doesn’t even need to bake. It’s the perfect creamy dessert after a special fall dinner!

Serves 8

Ingredients

For the Crust:
¾ cup almond flour
½ cup flaxseed meal
½ cup butter
1 tsp. pumpkin pie spice
25 drops liquid stevia

For the Filling:
4 oz. cream cheese
cup pumpkin puree
2 tbsp. sour cream
¼ cup heavy cream
3 tbsp. butter
¼ tsp. pumpkin pie spice
25 drops liquid stevia

Directions
1. Combine all the dry ingredients for the crust and add the butter and stevia. Mix.
2. Place some dough into a tart pan and press it to the bottom.
3. Mix all the filling ingredients and blend with an immersion blender.
4. Pour the filling into crusts and refrigerate for 4 hours. Top with whipped (heavy) cream if desired.

Nutritional Info per Serving
Calories: 267
Fat: 25g
Net Carbs: 4g
Protein: 6g

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