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...
Continue Reading...

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

Continue Reading...

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

 

Continue Reading...

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

Continue Reading...

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...

Continue Reading...

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

Want more recipes like these? Download 7 more Mouthwatering Blood Sugar Control Recipes FREE.

Here's to your success,...

Continue Reading...

Tuna Avocado Bites

These unique tuna bites can be served alongside a fresh salad. The avocado packs a fantastic Omega 3 fat punch!

Serves 8

Ingredients
10 oz. drained canned tuna
¼ cup mayo
1 avocado
¼ cup parmesan cheese
cup almond flour
½ tsp. garlic powder
¼ tsp. onion powder
½ cup coconut oil
Salt and pepper

Directions
1. In a bowl mix all the ingredients (except coconut oil). Form little balls and cover with almond flour.
2. Fry them in a pan medium heat with melted coconut oil (it has to be hot) until they seem browned on all sides.

Nutritional Info per Serving

Calories: 137
Fat: 12g
Net Carbs: 10g
Protein: 6g

Want more recipes like these? Get over 500 recipes for blood sugar control in the second week of The Diabetic Fighter Diet. Start your FREE 7-day trial now.


Here's to your success,

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

Continue Reading...

Grilled Bacon Wrapped Asparagus

Bacon makes everything better! Enjoy this blood sugar friendly side dish at your next summer bbq. 

Serves 4

Ingredients
1 bunch of asparagus trimmed
6 strips of bacon
1 tbsp. extra virgin olive oil
Cracked black pepper to taste

Directions
1. Prepare your grill to cook at medium-high heat (around 400-450 degrees F).
2. Rinse the asparagus and pat dry.
3. Trim asparagus ends at least one inch up the stem.
4. Drizzle the asparagus with the olive oil and season to taste with the pepper. Gently roll around the cutting board to ensure all of the asparagus has been seasoned.
5. Gather the asparagus into bundles of 6-8 shoots and wrap with a half piece of the bacon. Try gently tucking the end of the bacon into itself at the end to secure. Toothpicks are also an option to secure the bacon, but be sure to remove them before serving.
6. Place the bundles directly on the grill grate and cook for 4-5 minutes per side or until the asparagus is tender and the bacon is crisp....

Continue Reading...

Type 2 Diabetes CAN Be Reversed, Here's Why

Can we really reverse type 2 diabetes?

Patients are always told that type 2 diabetes is a chronic and progressive disease. So, that means once you’ve been diagnosed you’re going to have it for the rest of your life.

Patients are told that they are going to be stuck in what I call, the "diabetic cycle of suffering". That means on medications, on insulin, constantly seeing doctors, and then going to develop the nasty complications.

Complications such as nerve damage, blindness, heart attack, stroke, kidney damage, dialysis, and amputation are all on the list.

But, does this really have to be the outcome?

Is it possible that the medical industry wants you to be stuck in the cycle of suffering? Do they have anything to gain from you being stuck in the cycle? Let’s just think about that for a moment…

So, is it possible to reverse type 2 diabetes using proper nutrition?

One of my favorite examples that proves this to be true, comes from the very well respected,...

Continue Reading...

Healthy-Fat Filled Chocolate Peanut Butter Cookies

A classic recipe turned into a delectable diabetic friendly dessert. These bites are high in fat and satisfaction!

Serves 20

Ingredients
2½ cups almond flour
½ cup peanut butter
¼ cup coconut oil
¼ cup erythritol
3 tbsp. maple syrup
1 tbsp. vanilla extract
1 ½ tsp. baking powder
½ tsp. salt
2-3 85% dark chocolate bars

Directions
1. Whisk the wet ingredients together.
2. Separately, mix the dry ingredients. Sift them into the wet ingredients and mix. Refrigerate for 20-30 minutes approximately.
3. Break the dark chocolate bars into small squares.
4. Form small balls of dough and press flat. Add 1 or 2 pieces of chocolate between and seal together into a ball.
5. Place on a parchment-paper-lined cookie sheet and bake at 350°F for about 15 minutes.

Nutritional Info per Serving
Calories: 150
Fat: 14g
Net Carbs: 2.7g
Protein: 4.5g

 
Want more recipes like these? Get over 500 recipes for blood sugar control in the second week of The Diabetic...

Continue Reading...
Close

Enter your details below to download your free Blood Sugar Control Blueprint