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 a

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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 athletic...

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 endurance athlete I was no novice to determination, disciple, and mind con...

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! 

These days kitchen space can be limited, so it pays to invest in a few good buys to make cooking and prepping food more fun and enjoyable. Here is a list of kitchen items that I can’t live without. 

1. Good Quality Wok. While the BBQ is my preferred weapon, the wok is a close second. The wok's unique shape distributes heat evenly and is the best for high-heat cooking of meats and vegetables. Use coconut oil or a splash of sesame oil with fresh garlic for a restaurant-quality stir-fry.
   
   
   
2. Digital Food Scale. To manage anything you must measure. If blood sugar control, fat loss, or muscle building is one of your goals you must track your intake of calories and macros. Be sure to use a scale that has the option to change from grams to ounces, and kilograms.
    
   
   
3. Knife Sharpener. A sharp knife is a safe knife and makes the process of prepping and cooking easier and more enjoyable.
   
   
   
4. Mini Electric Whisk. I literally use this bad boy three or four times a day to froth my coffee cream, beat sc...

Well, it's official: spring has sprung! Personally, I find this to be the perfect time of year to do a little health and wellness audit and spruce up your nutrition and exercise routine.

With that in mind, I've compiled 6 of my top tips to help you feel your best as we head into this new season.

1.           Add something new to your exercise routine. Add a new piece of equipment to your home gym. Incorporate resistance bands, dumbbells, or TRX into your living room workout. Take your bodyweight exercises outside. Signing up for a free trial at a local boxing gym or fitness class is also a great way to connect and make your workouts more enjoyable.
   
   
2.           Level up your self-care. It’s quite common for our needs to end up at the bottom of the list. The reality is, if you’re not at your best, nothing you put your energy into will be at its best. Spring is a great time to pick up some new workout clothes, spend some time walking in nature, finally read that book that you got for Chri...

After following Shawn Wicks (@thediabeticfighter) on Instagram for about one year, I finally reached out to him for help with blood sugar control. I developed gestational diabetes with both pregnancies and then one year after my second was born I was diagnosed with type 1 diabetes. I struggled for years trying to maintain good blood sugar control and the more insulin I took the more weight I gained. Over the last few years, I've had a lot of body pain, and low energy, and  medicated for diabetic neuropathy in my feet and hands.

I finally contacted Shawn in April this year (2022) and started working with him. My plan was to work with him for 3 weeks but I continued for several more. This was not easy but the best decision I have ever made with respect to my health.

After working with Shawn I now have an HbA1c of 6.8. I am off all diabetic neuropathy medication because I no longer have neuropathy. Nothing hurts, I have a lot of energy, and the bonus, I've lost 41 pounds.

I will be ...

A delicious festive treat that won't impact your blood sugar. Try adding some chopped 85% dark chocolate for a little extra deliciousness. 

Makes 36 Cookies

Ingredients
1/3 cup almond flour
1 cup almond butter
1 1/2 tsp Stevia
1 egg
2 egg whites
2 tsp vanilla extract
3 tbsp coconut flour
1 tsp baking powder
1/4 tsp sea salt
1/2 cup almond slices

Directions
1. Preheat oven to 350F. Line baking sheets with parchment paper. 
2. In a large bowl, combine almond butter, egg, egg whites, and vanilla and beat well. 
3. In a small bowl, combine almond flour, coconut flour, baking powder, and salt and mix. Add almond butter and mix well. Add sliced almonds. 
4. Drop tablespoon-sized amounts onto baking sheets and bake for 9 to 11 minutes. Let cool for 5 minutes on pans and then set on racks to cool completely. 


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 Diabeti...

It’s about to be the most wonderful time of the year which means there's no better time to dust off my tiny elf hat and serve up some health-related gift ideas (that you may want to add to your own wish list!).

So, here we go;

1. Digital Food Scale: I always say “to manage, we must measure”, and that is most certainly the case when concerned with blood sugar control and weight management. Having a digital food scale to calculate carbs, protein, fats, and total calories is an absolute must. Be sure to use it in combination with a daily food-tracking app such as MyFitnessPal for better tracking.

2. High-Quality Protein Powder: Most people rarely get enough protein daily. Protein is an extremely important aspect of blood sugar control and ensures a fast and flexible metabolism. Aiming for 1 gram of protein per body pound per day is a great place to start. When purchasing a protein, look for a product with 25 grams or more of protein and less than 1g of sugar and carbs per serving t...

November is Diabetes Awareness Month and I thought I’d share some less commonly known information from a recent Instagram reel to help spread awareness.

First, the basics:

Type 1: This is an autoimmune condition. The pancreas does not produce enough insulin and requires insulin injections to live. 

Type 2: Insulin resistant. The body produces insulin but does not utilize it properly. Can be reversed with diet and cardiovascular exercise over time.

1. Type 1 was historically known as “juvenile diabetes”. Over the past few decades more and more young adults are being diagnosed – Like me – I was 29. This is known as Latent Autoimmune Diabetes in Adults or LADA.
2. Insulin is responsible for shuttling energy and nutrients from food out of our bloodstream and into our cells, without it, we essentially starve to death. This was the fate of type 1’s before the discovery of insulin.
3. High blood sugar not only is detrimental to our physical health but our mental health too. This is rarely t
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