With so many nutrition protocols and âdietsâ out there, itâs quite common for people to feel overwhelmed and confused - and be in total âinformation overloadâ 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 âjust feel wellâ, these are the simple rules that you should be following. Â
1. EAT BREAKFAST WITHIN 1-HOUR OF WAKING EVERY DAY
Forget the fasting. Well, at least until youâve woken up your metabolism. Most people donât 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 drop, resulting in an increased risk of making a poor nutritional ch...
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
DirectionsÂ
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:Â 109
Fat: 12g
Net Carbs: 1.1g
Protein: 1g
Enjoy!
For this post, Iâm turning over the blog to my amazing client Leanne to share this really lovely testimonial she provided. Thank you, Leanne! Iâm so happy our paths crossed.
â
YES YES YES!
Shawn has changed my life and hereâs how:
As a Type 1 Diabetic for over 25 years, Iâve 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 wasnât worried about me.
Good.
What was behind that âgood controlâ was me constantly having to level myself out by eating or giving myself more insulin. Iâd 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 the âdawn phenomenonâ. Giving myself less insuli...
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
1Â cup ground flaxseed (or powder if you can find)
4 tsp basil
4 tsp oregano
4 large free-range eggs
DirectionsÂ
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.Â
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.Â
7. Spray with coconut oil cooking spray and back for approx. 15 minutes, or until golden brown.
Nutritional Info per Serving
Calor...
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.Â
1. Do be prepared. Always being prepared isnât just for Boy Scouts. Having your supplies readily available to you makes staying on top of your numbers less daunting. Iâve got an awesome collection of fanny packs loaded with strips, tips, and honey packs ready for when Iâm 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 âŠyup it happened!
Donât wing it. I canât tell you how many times Iâve been out for dinner only to realize that I only have 2uâs 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 first and stay prepared.
2. Do keep all of your medic...
Nuts arenât 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. Whatâs more, the healthy fats in nuts provide us with an excellent source of energy with minimal effect on blood sugar (win-win!). Â
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!).
Hereâs 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.Â
Pistachios
Pistachios contain a wealth of nutrients, including ...
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: Donât fall for the âbrown riceâ 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 sautĂ©ed vegetable and meat dish is acceptable as long as the sauce isnât made with cornstarch. My favorite place even has sautĂ©ed shrimp with cashew nuts & scrambled egg dish! Â
Mexican: My wifeâs personal favorite. It took me a little while to figure out what to order that wouldnât negatively affect my numbers, but now Iâve got it dialed. Tortilla so...
You asked⊠and I answered! Hereâs some simple things that you can structure into your day to help with weight loss.
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.Â
Serves 4
Ingredients
4 Mahi Mahi Fillets
1/2 cup full fat mayo
1 lemon, juicedÂ
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:Â 294
Fat: 25g
Net Carbs: 0g
Protein: 20g
Enjoy!
This beautiful salad has such gorgeous colors, itâs like a painting! And itâs 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
1â2 cup water
1 head cauliflower
1â4 cup extra-virgin olive oil
1 shallot, minced
2 tablespoons red wine vinegar
2 tablespoons coconut milk
1/2 tablespoon honey
1â2 teaspoon salt
1â8 teaspoon pepper
6 cups mixed salad greens
1â2 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 65â75 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 1â2" cubes. Set aside.
3. Break the cauliflower into florets and set aside.
4. In sal...