Ready for a vacation but worried about managing your T1D? Here are some essential tips to keep your blood sugar in check while enjoying your getaway!

Pack Snacks and Protein Powder

Always have healthy snacks and protein powder on hand. These can be lifesavers when you need a quick, blood sugar-friendly bite. Think nuts, seeds, sugar-free protein bars, and powdered shakes. Having these readily available can prevent unexpected blood sugar dips and help you maintain a balanced diet even on the go.

Plan Dining Out

Research and plan your meals ahead of time. Look up menus online and choose restaurants that offer healthy options. Don’t be afraid to ask about ingredients or make special requests! Knowing your meal choices in advance can help you avoid high-carb, high-sugar options that could disrupt your blood sugar levels.

Adjust Your Basal for Increased Activity

Vacations often mean more walking and activities. Adjust your basal insulin rates to accommodate increased physical...

In the quest for optimal blood sugar management, low-carb diets often take the spotlight. While reducing carbohydrate intake can indeed be beneficial, it's not the only strategy for controlling blood sugar levels. Here are some of my favourties: 

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...

I always say “being prepared isn’t just for the Boy Scouts”. Anyone who has spent any time traveling knows that buying food on the road or in airports can break the bank and blow your blood sugar to the moon.

Here are a few of my go-to options to save cash and keep my numbers in range when I’m traveling:

1. Boiled Eggs, Mixed Nuts, and Turkey Bites. Loaded full of fats, a moderate amount of protein, and calorie dense, this combo is my number one choice for long flights. It keeps me feeling full and satisfied all the while serving as an excellent movie-watching snack on board. You just need to get over the fact that you’re the person peeling boiled eggs on the plane!
   
   
   
   
2. Egg Bites. Needing nothing more than eggs, a muffin pan, and whatever else you have in the fridge, these little bad boys are both tasty and satisfying. Don’t be fooled by imposters sold at a big coffee chain (that shall remain nameless), those are full of cornstarch and other...

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...

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...

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...

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...