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Monday, September 20, 2021

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Chicken Satay

Gestational Diabetes UK

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chocolate chia pudding

overnight chia seeds pudding

Overnight chia seeds

27th February 201918th August 2020 Jo Paterson 2571 Views chia, chia pudding, chia seed pudding, chocolate chia pudding, overnight chia

Overnight porridge oats have been a popular breakfast in recent years, but sadly oats are tricky for many women to

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Here’s a perfect snack to bake ready to take int

Here’s a perfect snack to bake ready to take into hospital with you! My wholemeal cheese scones, then just add your butter portions and some extra cheese 🧀
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These are perfect as you just need to pop them into an airtight container 👌🏻
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These aren’t ‘self-paired’, meaning you do really need to add some butter on top to help reduce spikes in blood glucose, but you should be able to get portions of butter on the hospital menu
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www.gestationaldiabetes.co.uk/cheese-scones/
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#JosGDRecipes
#TodaysMealOnTheWall
#MealOnTheWall

IS THIS YOU? 🙋🏻‍♀️ ⠀ Tag a friend be

IS THIS YOU? 🙋🏻‍♀️
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Tag a friend below who may be displaying signs of being prangry ⬇️
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Oh and if they’ve got GD, send them our way so we can help with their pranger 😘

You really shouldn’t be hungry on a GD diet as there’s LOADS you can eat! If you feel like you don’t know what is safe to eat, then get scrolling through my Instagram and the GD UK website!

No need to be PRANGRY!

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#GDUKMums #TeamGDUK #HangryandPregnant #Prangry #PregnantandHangry #Hangry #Hungry #GestationalDiabetes #pregnancy #pregnant #PregnancyDiabetes #MumToBe #PregnantMummy #Preggo #Preggers #MamaToBe #InstaPregnancy #BabyOnBoard #PregnantLife #BellyBump #FutureMama #Mother #Mummy #Mama #MummyToBe #BabyOnTheWay #Bump #DiabeticPregnancy #Mom

Friday morning brunch If you struggle to eat toa

Friday morning brunch

If you struggle to eat toast in the mornings, mix it up and try potato instead, as different types of starchy carbs will have different effects on your blood sugars

Normally I use leftover cooked sliced or diced potatoes which are great on this type of brunch, but sometimes a @birdseyeuk potato waffle will go down a treat too and are great if you don’t have leftover potatoes. Here I’ve paired my waffle with tons of protein; 3 x frankfurters from @herta_belgium as they are high meat content. Mine are pork but the chicken ones are high meat content too if you don’t eat pork. A slice of @aldiuk Scottish black pudding (yes it can be eaten in pregnancy, just cook it well) scrambled eggs courtesy of my girls 🐓 (hence the vibrant bright yellow colour) and half a fried tomato 🍅 Deeeeeelish 👌🏻 Have a great Friday everyone, I smell the weekend in the air already 🙌🏼

#FridayBrunch #GestationalDiabetes #Frankfurters #BlackPudding #BlackrockEggs #PotatoWaffle #BirdsEyePotatoWaffles #GDFoodPairing #8GoldenRules #ThisIsGDFoodPairing #NeverEatANakedCarb #NormalFoodForGestationalDiabetes #GDUKMums

Light pastry, filled with cream and topped with ch

Light pastry, filled with cream and topped with chocolate, profiteroles and eclairs are a joy for many, but can they be safely eaten when you have gestational diabetes without causing high spikes in blood glucose levels? Well you can now with my wheat flour free and sugar free profiteroles!
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Traditional profiteroles and eclairs are made with choux pastry which is made from refined white flour. They also contain sugar and so they aren’t the best choice for anyone needing to follow a low carb diet.
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However these low carb profiteroles are made from ground almonds which are packed with protein and natural fats which help to pair the carbs in the chocolate topping meaning blood glucose levels remain lower and more stabilised! Win win!
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I will say now, please do not expect these profiteroles to puff up into little round balls with hollow middles like normal choux pastry profiteroles because using these ingredients they just won’t. They will be like little domes with flat bottoms! However for a low carb choux pastry alternative, I think these work pretty well!
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I know a lot of you have been feeling down and stressed being pregnant with diabetes during this pandemic and so a gift from me to you is this special recipe for free for all of you to enjoy 😘
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Check out the recipe at www.gestationaldiabetes.co.uk/recipe/profiteroles/
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or for those on Instagram please go to @gestational_diabetes_uk and use the link in the bio to take you to a full recipe index to find the recipe
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Don’t forget to tag me if you make these and share any pics!

#JosGDRecipes #LowCarbProfiteroles

“I’m not allowed”... Words that I see every

“I’m not allowed”...

Words that I see every single day in around GD pregnancy and birth options

Gestational Diabetes diagnosis may have an impact on your birth choices (it would be wrong and naive to think it won’t impact any decisions) BUT that does NOT mean it has to be huge impacts with birth plans having to be thrown out of the window

It is your birth and YOU are the only one who decides what and what isn’t ‘allowed’. Medical professionals will ADVISE on timing and mode of birth, but a GD diagnosis alone is no longer reason enough to advise early induction of labour before 40+6 [based on NICE guidelines, Dec 2020]

Each mother should be advised on a case by case basis, and timing and mode of delivery should be based on the medical needs of both the mother and the baby

Gestational diabetes does not mean you have to have a #csection
It does not mean you have to be #induced
It does not not mean you have to have a #slidingscale #insulininfusion during #labour
You can’t force a hospital to accept you on a midwife led birth unit, or to have a water birth if they do not have the facilities, but you CAN have a #waterbirth #homebirth if you want one. It may just be ‘against medical advice’

You ARE ALLOWED, so please make informed decisions around #gestationaldiabetesbirth
Take a look at #birth with #gestationaldiabetes on my birth page - link in bio @gestational_diabetes_uk , where I’ve shared the 3 National guidelines used in the UK and Ireland (NICE, SIGN and HSE), clinical research publications and stats from surveys we have run on mothers with #GD
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#useyourBRAIN #GDM #GDUKMums #IOL #inductionoflabour #inductionoflabor #inductedbirth #birthchoices #highriskpregnancy #diabetesinpregnancy #pregnancydiabetes #birthplan #informedconsent #informeddecisionmaking #overmedicalisationofchildbirth #maternitymisogyny #maternitycoercion #maternityfearmongering #questioneverything

Leftover roast chicken? Try out this super quick a

Leftover roast chicken? Try out this super quick and easy dish:

Creamy Mustard Chicken

Ingredients:
•leftover cooked chicken chopped into bite size pieces
•(optional) 6 rashers of smoked streaky bacon
•1 chicken stock pot & 150ml boiling water
•200ml double cream
•1 tsp Dijon mustard
•1 tsp Wholegrain mustard
•1/2 tsp fresh or dried thyme
•black pepper to taste (and salt if omitting the bacon)

Recipe:
1. Pop the kettle on to boil and add the bacon into a large pan to fry
2. When the kettle’s boiled add the chicken stock pot to 150ml of boiled water and stir well
3. Remove the cooked bacon and allow to drain on some kitchen roll
4. Add the cooked chicken pieces to the pan used for the bacon, stir and allow to heat gently
5. Pour in the stock, add the double cream and Dijon, stir well and increase the heat to a fast simmer
6. Add the wholegrain mustard, thyme and black pepper to taste
7. Chop the cooked bacon into bite size pieces, scatter through the pan, reserving some for garnishing if you wish, stir well and continue to heat until the sauce reduces to your liking. If you feel there is not enough sauce, add a splash of boiled water and a drop more double cream & stir
8. Serve with your best tolerated starchy carb and plenty of leafy green veg. Here I served with 3 spoonfuls of buttery mustard mash and broccoli 👌🏻

#JosGDRecipes #TodaysMealOnTheWall #CreamyMustardChicken #MealOnTheWall #LeftoverChicken #ChickenRecipes #EasyRecipes #CreamyChicken #MustardChicken #LeftoverRoastChicken #GDUKMums #GestationalDiabetesRecipes

The low down on milk 🥛 whether it’s moo juice

The low down on milk 🥛 whether it’s moo juice or plant-based, the macronutrients [carbs, protein & fat] in milk varies A LOT!

This means that different milk will have different impacts on blood sugar levels, so that milky latte, or milky cup of tea you have after eating but before testing your blood sugar levels may be pushing you out of range

Here I’ve compared the most commonly used milks, showing the carbs per 100ml in the first image and macros per 100ml in the second

From best [1] to worst [10], here are the milks compared:
1. Unsweetened Almond ✅
2. Unsweetened Soya ✅
3. Lactose-Free ✅
4. Unsweetened Coconut ✅
5. Gold Top Dairy ✅
6. Whole (full-fat) Dairy ✅
7. Semi-skimmed ❌
8. Skimmed ❌
9. Oat ❌
10. Rice ❌

The order they are ranked in are not only comparing carbs, but also the protein & fat content (which helps to pair the carbs)

For more milks compared, check out the comparison table on the drinks page of the website www.gestationaldiabetes.co.uk/drinks/

#CarbsInMilk #Milk #AlmondMilk #SoyMilk #SoyaMilk #LactofreeMilk #LactoseFreeMilk #CoconutMilk #GoldTopMilk #WholeMilk #FullFatMilk #Semiskimmed #SemiskimmedMilk #SkimmedMilk #OatMilk #RiceMilk #MilkCompared #LowCarb #Carbs #MacrosInMilk #KetoDiet #LowCarbDiet #GestationalDiabetes #MooJuice #MilkCompared

Those of you who have GD UK Membership will have a $Those of you who have GD UK Membership will have access to the Millionaire’s Shortbread, Banoffee Pie & the vegan Caramel Slice recipes which means you have a recipe for making sugar free caramel! ⠀ If you’re wanting a different snack, then why not make some plain fresh popped popcorn and coat with drizzles of sugar free caramel sauce & a pinch of sea salt? You’ll only need a fraction of the recipe but the rest can be stored in a jar for another day! ⠀ Due to the ingredients in the caramel it actually helps to pair the popcorn!!! Gotta be a winner right?! 🥳 ⠀ An alternative if you don’t have membership or a popcorn maker and aren’t too keen on trying to make popcorn at home with kernels, try Butterkist sweet & salted, salted or butter MICROWAVE popcorn which is made with sweeteners instead of sugar (please note the popped version contains sugar), or a ready popped salted popcorn which doesn’t contain sugar. This is a carb so the serving should be kept small (20g) and it will need pairing with something eg. nuts, seeds, cheese, melted peanut butter etc. ⠀ . . . #popcorn #freshlypopped #freshlypoppedcorn #saltedcaramelpopcorn #sugarfreecaramel #sugarfreecaramelsauce #sugarfreetoffee #sugarfreetoffeesauce #lowcarbcaramel #lowcarbcaramelsauce #saltedcaramel #sugarfreesaltedcaramelpopcorn #sugarfreesaltedcaramel #ketocaramel #ketocaramelsauce #gestationaldiabetessnack #pairingcarbs #thisisfoodpairing #thisisgdfoodpairing #foodpairingatitsbest #lowcarbnotketo #diabeticsnacks #nocarbcounting #justfoodpairing #birthsnacks #laboursnacks #laborsnacks #eatlittleandoften #3mealsand3snacks #gestationaldiabetes$

#RockAndRoll #MumLife #Pregnant #FridayNight

#RockAndRoll #MumLife #Pregnant #FridayNight

Never Eat A Naked Carb Nachos (say what?!) Well on

Never Eat A Naked Carb Nachos (say what?!) Well one of my biggest mottos is #NeverEatANakedCarb and that’s because you’re always playing safer if you pair your carbs with fat and protein as they help slow down the release of glucose into the bloodstream meaning you are more likely to achieve lower and more stabilised levels than when you eat the carb alone (naked!)
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When it comes to crisps, ladies are always asking are they OK to eat as a snack and what crisps are best? To be honest, most crisps will not cause high blood glucose levels as long as you have a small amount and you pair them well. Hence, nachos lend themselves well to the GD diet!
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For my Never Eat A Naked Carb Nachos you can use store bought ingredients, or you could make your own fresh tomato salsa and guacamole which I highly recommend because then you know there are no added sugars and you can tweak them to your own tastes.
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Check out the recipe @ www.gestationaldiabetes.co.uk/nachos/ or search ‘nachos’ on the website
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#Nachos #NeverEatANakedCarbNachos #LoadedNachos #TortillaChips #ChipsAndDips #GestationalDiabetesSnacks
#JosGDRecipes #GDUKMums #TeamGDUK #GestationalDiabetes #GestationalDiabetesDiet #8GoldenRules #GDFoodPairing #DiabetesInPregnancy #PregnancyDiabetes #GestationalDiabetesSucks #DiagnosedWithGestationalDiabetes #Diabetes #GDDiagnosis #GestationalDiabetesMeals #LCHF #LowCarbNotKeto #LowCarb #LowerBloodSugarLevels #GestationalDiabetesUKMums #GDUK #GestationalDiabetesMealPlan #GestationalDiabetesSupport #GestationalDiabetesUK

Stay strong ladies, GD can really get you down at

Stay strong ladies, GD can really get you down at times, but I promise YOU CAN DO IT! 😘
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If you’re feeling alone in facing this, then come and join my Facebook support group with more than 18,000 other Mums with GD. We know how you feel, we GET IT as we’ve all been there or are currently going through it. Find the link to the Facebook group in my link in bio @gestational_diabetes_uk
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#GDUKMums #TeamGDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GestationalDiabetes #pregnancy #pregnantdiabetic #pregnant #PregnancyDiabetes #HighRiskPregnancy #MumToBe #PregnantMummy #Preggo #Preggers #MamaToBe #InstaPregnancy #BabyOnBoard #PregnantLife #BellyBump #FutureMama #Mother #Mummy #Mama #MummyToBe #BabyOnTheWay #Bump #DiabeticPregnancy #Mom #Mammy #Birth

Ketones in pregnancy are checked in urine samples

Ketones in pregnancy are checked in urine samples by your midwife, measured on a scale 0 (neg) to 4++
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Urinary ketones reflect ketone levels from the past few hours
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A more accurate measurement of ketones is from a finger prick blood sample on a blood ketone monitor (mmol/L):
<0.6 = Normal
1.0-3.0 = Hyperketonemia
>3.0 = Ketoacidosis
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Studies have shown that 𝗮𝗹𝗹 𝘄𝗼𝗺𝗲𝗻 𝗵𝗮𝘃𝗲 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝗱 𝗸𝗲𝘁𝗼𝗻𝗲 𝗹𝗲𝘃𝗲𝗹𝘀 𝗱𝘂𝗿𝗶𝗻𝗴 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆, & 33% higher in the 3rd trimester [𝘛𝘦𝘹𝘵𝘣𝘰𝘰𝘬 𝘰𝘧 𝘋𝘪𝘢𝘣𝘦𝘵𝘦𝘴 𝘪𝘯 𝘗𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺, 56. 𝘋𝘪𝘢𝘣𝘦𝘵𝘪𝘤 𝘒𝘦𝘵𝘰𝘢𝘤𝘪𝘥𝘰𝘴𝘪𝘴, 𝘓𝘢𝘱𝘰𝘭𝘭𝘢 𝘈, 𝘋𝘢𝘭𝘧𝘳à 𝘔]
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“Following an overnight fast, 10-20% of all pregnant women have ketones in their blood. This fasting ketonemia or ‘starvation ketonemia’ has 𝗡𝗢𝗧 been associated to fetal detriment” [𝘛𝘦𝘹𝘵𝘣𝘰𝘰𝘬 𝘰𝘧 𝘋𝘪𝘢𝘣𝘦𝘵𝘦𝘴 𝘢𝘯𝘥 𝘗𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺, 𝘔𝘦𝘥𝘪𝘤𝘢𝘭 𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘛𝘩𝘦𝘳𝘢𝘱𝘺 𝘧𝘰𝘳 𝘎𝘋𝘔, 𝘑𝘰𝘯𝘢𝘯𝘰𝘷𝘪𝘤 𝘓]
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𝗧𝗵𝗲𝗿𝗲𝗳𝗼𝗿𝗲, 𝗺𝗶𝗹𝗱 𝗸𝗲𝘁𝗼𝘀𝗶𝘀 𝗶𝘀 𝗻𝗼𝗿𝗺𝗮𝗹 & 𝘀𝗵𝗼𝘂𝗹𝗱 𝗯𝗲 𝗲𝘅𝗽𝗲𝗰𝘁𝗲𝗱, 𝗲𝘀𝗽𝗲𝗰𝗶𝗮𝗹𝗹𝘆 𝗳𝗶𝗿𝘀𝘁 𝘁𝗵𝗶𝗻𝗴 𝗶𝗻 𝘁𝗵𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴
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The 3 types of ketosis:
🥗Nutritional Ketosis (common in diabetic pregnancy)
🤐Starvation Ketosis (common in HG pregnancy)
🤒DKA (Diabetic Ketoacidosis)
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𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗞𝗲𝘁𝗼𝘀𝗶𝘀 caused by reducing carbs in the diet. The body burns fat instead of glucose for energy but is still gaining sufficient calories from fat & protein within the diet
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𝗠𝗜𝗟𝗗 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗞𝗲𝘁𝗼𝘀𝗶𝘀 𝗶𝘀 𝘁𝗼 𝗯𝗲 𝗲𝘅𝗽𝗲𝗰𝘁𝗲𝗱 𝗶𝗻 𝗮 𝗺𝗼𝘁𝗵𝗲𝗿 𝘄𝗵𝗼 𝗶𝘀 𝗳𝗼𝗹𝗹𝗼𝘄𝗶𝗻𝗴 𝗮 𝗹𝗼𝘄𝗲𝗿 𝗰𝗮𝗿𝗯 𝗱𝗶𝗲𝘁 𝘀𝘂𝗰𝗵 𝗮𝘀 𝘁𝗵𝗲 𝗚𝗗 𝗱𝗶𝗲𝘁
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⚖️ To keep blood sugar & ketone levels safe for pregnancy, I recommend eating a small serving of starchy complex carbs with each meal, rather than eliminating carbs completely, or following a full ‘keto diet’
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For further detail on ketones in pregnancy, read the full article (link in bio)
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#KetonesInPregnancy #KetoPregnancy #Ketones #Ketosis #DKA #GestationalDiabetes #GDUKMums #GestationalDiabetesUK #DiabeticPregnancy #HighRiskPregnancy

KETONES ⠀ How many of you have been told you nee

KETONES
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How many of you have been told you need to eat more carbs, drink more, been admitted to hospital for IV fluids due to ketones, or on the other end of the scale been told that they are no concern❓
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In my Facebook support group we often see posts like:
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“I’ve been told to eat more carbs as I have ketones”
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“My midwife says I’m not eating enough as I have ketones”

“They made me eat a sandwich and drink and wouldn’t let me go until my ketones went down”
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“I’ve read my maternity notes and it says ++ ketones, but no-one mentioned them. What are they and should I be worried about this?”
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Ketones are not always explained to pregnant mothers and to make matters worse, it can be quite confusing reading posts in our support group where you may see some mothers saying they have been admitted to hospital for IV fluids due to ketones, or they must avoid having ketones and need to eat more carbs because they are dangerous, whereas in another area mothers have been sent home with the same level of ketones and yet the ketones have not been mentioned at all?!
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So what are ketones?
Ketones are a by-product produced by the liver during fatty acid metabolism. Everyone produces ketones, but they are usually completely metabolised. They are routinely tested in a urine dip test
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Ketones can be a very confusing topic. Pregnancy is the complicating factor here with the impact ketosis can have on the baby. However there are different types of ketosis; nutritional, starvation & DKA [Diabetic Ketoacidosis]

For more detail, please take a look at my post on ketones and ketosis in pregnancy with diabetes @ www.gestationaldiabetes.co.uk/ketones/
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#GDUKMums #TeamGDUK #GestationalDiabetes #GD #GDM #Ketones #Ketosis #KetoPregnancy #Keto #DKA #GestationalDiabetesDiet #8GoldenRules #GDFoodPairing #DiabetesInPregnancy #PregnancyDiabetes #GestationalDiabetesSucks #Diabetes #GDDiagnosis #TestingBloodSugar #GestationalDiabetesMeals #RealFoodForGD #RealFoodForGestationalDiabetes #JustEatRealFood #LCHF #LowCarb #LowerBloodSugarLevels #GestationalDiabetesUKMums #GDUK #GestationalDiabetesMealPlan #gestationaldiabetessupport

When posting food ideas & recipes I always recomme

When posting food ideas & recipes I always recommend foods which are safe to be eaten in pregnancy - this is according to current guidance for the UK (please note: guidance may be different in other countries)

Tag a pregnant Mum ⬇️
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Here are 10 foods that are commonly questioned whether they are safe to be consumed in pregnancy but you may not realise:-
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1. Stilton; it is pasteurised & therefore safe to eat (SOFT BLUE cheeses such as Danish Blue, Gorgonzola & Roquefort should be avoided unless cooked until steaming hot, this is due to the higher moisture content of these type of soft blue cheeses which can harbour listeria)
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2. Baked Camembert; although soft white cheeses with a white coating (such as Camembert, Brie, Chèvre) should be avoided uncooked, they are safe to be eaten if cooked until steaming hot
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3. Soft Cream Cheese; like Philadelphia, ricotta, and cheeses like cottage cheese, mozzarella, feta, paneer, halloumi & cheese spreads are pasteurised & therefore safe to eat
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4. Runny, partially cooked or raw egg yolks & foods made with them such as fresh mayonnaise; these are safe to eat if they are British Red Lion stamped eggs
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5. Peperami; original & snack-size Peperami are pasteurised therefore are safe to eat. Note: the mini snack packs containing cheese are not pasteurised so should be avoided unless frozen. Salamis & other cured meats eg Parma ham, chorizo etc can be eaten if frozen before consumption or if they are cooked
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6. Black Pudding; it should be cooked thoroughly
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7. Prepacked Cooked meats eg. ham, corned beef, turkey; these are cooked & packaged & are safe to eat in the UK
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8. Smoked Salmon; You should eat no more than 2 portions of oily fish including salmon per week due to potential pollutants
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9. Cooked shellfish such as prawns, mussels, crab, lobster, clams & scallops including cold precooked prawns
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10. Peanuts & other nuts; you should only avoid eating nuts in pregnancy if you, or your partner has a nut allergy or if you are advised to avoid them by a healthcare professional for other medical reasons
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🍴🧀🍳🍤🥜🦀🦐🦞🦪🐟🥓🍱🍽
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#GDUKMums #TeamGDUK #GestationalDiabetes #pregnancy #pregnant #PregnancyDiabetes

Have you tried the creamy cauliflower cheese recip

Have you tried the creamy cauliflower cheese recipe yet? Hands up if you have 🙋🏽‍♀️ hopefully you liked it???
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This sauce is great for any vegetables, a small amount of wholewheat pasta and/or chicken, bacon, or sausages.
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Here I’ve added broccoli and cauliflower to make a big family sized dish of cauliflower & broccoli cheese 🧀 🥦
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We’ll have tons left for tomorrow too. I 🧡 leftovers, it means not having to think what to cook tomorrow and I can usually create the leftovers into a whole new dish saving time & money 👍🏻
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Tomorrow I will add some cooked wholewheat or chickpea pasta, a couple of diced cooked chicken breasts, a few chunks of the leftover gammon and a large chopped and sautéed leek. I will add a splash of milk to loosen the cheese sauce, stir well, add a bit more grated cheese, pop it back into the oven to re-heat and turn it into a pasta bake 👌🏻
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www.gestationaldiabetes.co.uk/creamy-cauliflower-cheese/
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#GDUKRecipe #JosGDRecipes #CreamyCauliflowerCheese #CauliflowerCheese #GlutenFree #FlourFree
#GDUKMums #TeamGDUK #GestationalDiabetes #GestationalDiabetesDiet #8GoldenRules #GDFoodPairing #DiabetesInPregnancy #PregnancyDiabetes #GestationalDiabetesSucks #DiagnosedWithGestationalDiabetes #Diabetes #GDDiagnosis #GestationalDiabetesMeals #RealFoodForGD #RealFoodForGestationalDiabetes #JustEatRealFood #LCHF #LowCarb #LowerBloodSugarLevels #GestationalDiabetesUKMums #GDUK #GestationalDiabetesMealPlan #GestationalDiabetesSupport #GestationalDiabetesUK

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