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cottage pie

Cottage Pie

9th January 20219th January 2021 Jo Paterson cauliflower mash, cottage pie, dairy free, gluten free, nut free, pie, sheperds pie, vegan, vegetarian

Here’s my recipe for a family favourite, Cottage Pie. Mince covered in a rich gravy, warm comfort food for all

Caramel Slice

Membership Recipes

Caramel Slice

27th May 202019th July 2020 Jo Paterson caramel, caramel slice, millionaires shortcake, nut free, vegan

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Sugar Free Banoffee Pie

Membership Recipes

Banoffee Pie

24th April 202011th July 2020 Jo Paterson Banana bread, Banana cake, Banana loaf, Banoffee pie, gluten free, nut free, vegan, vegan dessert

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Black Forest Gateau

Membership Recipes

Black Forest Gateau

20th March 202018th July 2020 Jo Paterson black forest, cherries, chocolate cake, dairy free, gluten free, nut free

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chocolate ganache in jar

Chocolate Ganache

27th November 201931st August 2020 Jo Paterson chocolate ganache, chocolate sauce, gluten free, nut free, vegetarian

When you need a decadent, rich, super smooth chocolate sauce, then chocolate ganache is the answer. Made with just two

low carb brownies nut free

Membership Recipes

GD Brownies (Nut Free version)

27th July 201916th July 2020 Jo Paterson gluten free, high fat, low carb, nut free, refined sugar free, vegetarian

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lime and coconut smoothie

Lime and coconut smoothie

26th July 201926th July 2020 Jo Paterson dairy free, gluten free, nut free, vegan, vegetarian

“You put the lime in the coconut and shake it all up” If you’re looking for that refreshing tropical taste

thick berry smoothie

Berry Smoothie

26th July 201925th July 2020 Jo Paterson dairy free, gluten free, nut free, refined sugar free, vegan, vegetarian

Thick creamy sweet berry smoothie, a perfect ‘snack’ for a summers day! What makes this recipe even better is that

Victoria Sponge nut free version

Membership Recipes

Victoria Sponge (Nut Free version)

5th December 201817th July 2020 Jo Paterson cake, gluten free, low carb, nut free, Victoria sponge

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raw chia seed jam

Jam (Raw Chia Seed Jam)

18th August 201820th July 2020 Jo Paterson berries, condiments, dairy free, gluten free, jam, jelly, low carb, nut free, preserves, refined sugar free, vegan, vegetarian

Jam is something that is generally a no go for women with gestational diabetes as it causes rapid, high blood

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❤️ It may be hard to think of gestational diab

❤️ It may be hard to think of gestational diabetes diagnosis as a blessing when you’re fed up with pricking your finger so many times a day, when your life revolves around what to eat, when to eat and then watching that glucose monitor count down to give you a reading which could make or break your day.
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It may be hard to think of gestational diabetes diagnosis as a blessing when you’re walking into the hospital for yet ANOTHER appointment.
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It may be hard to think of gestational diabetes diagnosis as a blessing when you’re sitting at the table where everyone is telling you to “go on, just have a some, it’s only a little bite and it won’t hurt you” while they all sit any enjoy theirs.
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It may be hard to think of gestational diabetes diagnosis as a blessing when you’re told you need to start injecting yourself with daily insulin injections when you HATE needles.
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It may be hard to think of gestational diabetes diagnosis as a blessing when you’re told that you can’t have the birth you wanted and had planned.
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It may be hard to think of gestational diabetes diagnosis as a blessing when you’re told that you and your baby now have a higher risk of developing type 2 diabetes.
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BUT, being diagnosed with gestational diabetes diagnosis IS a blessing. It’s a blessing as it gives us the opportunity to monitor and take care of our babies. The chance to make a difference before the high blood sugar levels take away our blessing, our ultimate goal; a healthy baby.
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I know it’s hard, but at least GD is something that we CAN do something about
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You’re not alone 💜
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#GDUKMums #TeamGDUK #GestationalDiabetes #GD #GDM #GestationalDiabetesPregnancy #GestationalDiabetesDiet #8GoldenRules #GDFoodPairing #DiabetesInPregnancy #PregnancyDiabetes #GestationalDiabetesSucks #DiagnosedWithGestationalDiabetes #GlucoseToleranceTest #Diabetes #GDDiagnosis #TestingBloodSugar #GestationalDiabetesMeals #RealFoodForGD #RealFoodForGestationalDiabetes #JustEatRealFood #LCHF #LowCarb #LowerBloodSugarLevels #GestationalDiabetesUKMums #GDUK #pregnantdiabetic

Carb Hacks! ⠀ Carbs raise blood glucose levels b

Carb Hacks!
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Carbs raise blood glucose levels but it’s advisable to still eat small amounts of complex carbs throughout the day to avoid high levels of nutritional ketosis and to give you plenty of energy whilst growing your baby, rather than cutting them out completely
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However, there are a few things you can do to reduce the spike in glucose levels from them. I’ve written individual posts on each hack before, but I thought it would be helpful to create one infographic so that you can screen shot and keep it for use
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So here you go, here are my carb hacks for achieving lower blood glucose levels without cutting them out of the diet completely
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1. Pick ONE main starchy carb per meal/snack. This avoids overloading with carbs and enables you to identify which carbs you personally tolerate best
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2. ‘Pair’ carbs with protein & natural fats. This slows gastric emptying and reduces the spike in levels from the carbs
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3. Cook, cool and reheat pasta before eating. This alters the resistant starch and causes a reduction in the postprandial [post-meal] glucose response
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4. Cook, cool and reheat potatoes before heating. The same process works with potatoes too
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5. Keep the skin on potatoes to increase the fibre being eaten. Increased fibre also helps to reduce the spike in glucose levels
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6. Wash rice thoroughly in water until it runs clear to remove excess starch before cooking
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7. Freeze bread which is going to be toasted. Once again, this alters the resistance starch in bread which can reduce the postprandial glucose response
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8. Eat food in this order: 1st veggies, then protein & fats, finish with carbs. Doing this helps to reduce the postprandial glucose level
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Bonus tips:
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A. Drink plenty! The more water you drink the more glucose is flushed through. Staying really well hydrated helps LOADS!
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B. Add apple cider vinegar to meals or drink a tbsp diluted in water after eating. ACV helps to reduce blood glucose levels!
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C. And don’t forget! Walking or any activity post-meal can work wonders in processing blood glucose!
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💡 The evidence-based research on these topics can be found in the link in my bio @gestational_diabetes_uk

What can I use for GD food-pairing? ⠀ There’s

What can I use for GD food-pairing?
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There’s lots of things that can be used as a pairing tool to eat alongside carbs to help reduce the spike in blood glucose levels
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You’re looking for things which are high in protein and/or natural fat which have a LOW number, or zero carbs (this is why things like chickpeas & lentils are not used for pairing - they are too high in carbs even though they are high in protein, so if eating them, think of them as the carb on the plate)
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Here’s just a few:
>tofu
>avocado
>olives & olive oil
>nuts & nut butters
>seeds
>coconut & coconut oil
>eggs
>full-fat mayonnaise
>cheese, any pasteurised cheese
>plain Greek, SKYR, soya or coconut yogurt
>real creams, single, double, clotted, sour
>real butter (NOT margarine)
>meat, poultry & game including the meat and fat/skin/pork crackling/scratchings etc
>oily fish & shellfish
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TIP: eat the pairing food FIRST, then follow with the carb. This has been shown to have the best impact on reducing the postprandial spike in blood glucose levels
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Remember, pairing foods do not have to ‘go’ together, we just want them entering the stomach just before eating the carbs!
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And no, you don’t have to live on cream and cheese! (Something I see and hear a lot). Pick some other pairing foods if you’re sick of eating these. Often we pick these things as they are quick and easy, but if you over-do them then try some other pairings instead!
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If you have other conditions which mean you cannot eat high-fat foods, then opt for low-fat/fat-free versions eg. fat-free cottage cheese, lean meat, plain SKYR etc.
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Some will struggle with pairing carbs more than others, especially if you already have a somewhat restricted diet eg. if you follow a vegan diet, or you have conditions which mean certain foods must be avoided eg. nut allergy. This will mean that diet control is that bit harder and depending on your insulin resistance, you may need meds or higher doses to help and that’s OK 👍🏻 remember, you can only do so much! 💜
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#GDUK #GDUKMums #TeamGDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GestationalDiabetes #GestationalDiabetesDiet #GDPregnancy #DiabeticPregnancy #DiabetesInPregnancy

Sorry I’ve not been posting as much as I normall

For anyone who’s struggling out there at the mom

For anyone who’s struggling out there at the moment. Sometimes we all need a wee reminder of these things. Tag a friend who you think may need to hear this today too 🥰
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#GDUKMums #TeamGDUK #MumsSupportingMums #GestationalDiabetesSupport #GestationalDiabetes #pregnancy #pregnant #PregnancyDiabetes #PregnantDiabetic #HighRiskPregnancy #MumToBe #PregnantMummy #Preggo #Preggers #MamaToBe #InstaPregnancy #BabyOnBoard #PregnantLife #BellyBump #FutureMama #Mother #Mummy #Mama #MummyToBe #BabyOnTheWay #Bump #DiabeticPregnancy #Mom #Mammy #Birth

I just had to share Gemma’s comments after she h

I just had to share Gemma’s comments after she had watched the ‘Gestational Diabetes: One Prick At A Time’ film

Gemma used to be part of my Facebook admin team, but she’s one busy lady! Gemma has had six, yes I repeat, SIX 😲gestational diabetes pregnancies and suffers extremely high insulin resistance in her pregnancies, resulting in immediate GD diagnosis and needing high amounts of insulin (in her last pregnancy she needed just over 900 units of insulin A DAY and still struggled with her blood glucose levels!) 😢

It’s amazing to think that this short film from @motherhoodyproject has had such an impact on her 🥰

Honestly, if you have gestational diabetes, are pregnant with diabetes, had GD in previous pregnancies OR you care for women with GDM and diabetes in pregnancy, then please take a look. This is an absolutely moving and fabulous resource for so many people 💞

#GDOnePrickAtATime #GestationalDiabetesOnePrickAtATime #GestationalDiabetes #GD #GDM #GDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GDUK #GDUKMums #TeamGDUK #GDPregnancy #DiabeticPregnancy #DiabetesInPregnancy #HighRiskPregnancy #GlucoseToleranceTest #GDDiagnosis #DiabetesMidwife #DSN #DiabetesSpecialist #Diabetologist
#Endocrinologist #DMW #Midwife #GP #Midwives #ObstetricConsultant #Obstetrician #Obstetrics

GESTATIONAL DIABETES: ONE PRICK AT A TIME is a sho

GESTATIONAL DIABETES: ONE PRICK AT A TIME is a short film which puts the lived experiences of women who have and are living with GD front and centre. Amplifying their voices, experiences and questions in order to instigate radical conversations and actions concerning the support and care around Gestational Diabetes
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Anna-Maria and Jess aren’t mums and haven’t experienced GD but they are kick-ass artists who care passionately about women’s bodies and health. And who are ready to shake things up!
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Premiered 3rd December 2020, GESTATIONAL DIABETES: ONE PRICK AT A TIME, the film is now live as a source which can be viewed and shared by all @ www.gestationaldiabetes.co.uk/gd-one-prick-at-a-time/
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GESTATIONAL DIABETES : ONE PRICK AT A TIME was commissioned by Kings College London research fellow and NHS psychiatrist Dr Claire Wilson from a fellowship funded by the MRC, with support from fellow King’s College London researcher Judith Parsons and Jo Paterson of Gestational Diabetes UK. The project is also supported by King’s Culture and the Mental Elf @thementalelf
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Follow the link in my bio @gestational_diabetes_uk to watch the film and the panel discussion following the premier
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#GDOnePrickAtATime
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#GDUKMums #GestationalDiabetes #GD #GDM #GDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GDUK #GDUKMums #TeamGDUK #GestationalDiabetesUK #GDPregnancy #DiabeticPregnancy #DiabetesInPregnancy #HighRiskPregnancy #GlucoseToleranceTest #GDDiagnosis #DiabetesMidwife #DSN #DiabetesSpecialist #Diabetologist
#Endocrinologist #DMW #Midwife #GP #Midwives #ObstetricConsultant #Obstetrician #Obstetrics @motherhoodyproject

Many ladies are diagnosed with low iron levels dur

Many ladies are diagnosed with low iron levels during pregnancy and are then prescribed iron tablets
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Iron is important in pregnancy to support fetal growth and development, for the expansion of maternal red blood cells and to cover the iron which is lost due to bleeding during birth
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Women from ages 19 to 50 need to intake approximately 15 mg of iron per day, but for a pregnant woman this can increase to 27 mg
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There are many iron-rich foods which can aid anaemia, however some foods will also cause high blood glucose levels such as dried fruits
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If you have been prescribed iron tablets for anaemia you may have also been advised to take these with orange as vitamin c aids absorption, however once again, orange juice is something that can cause rapid spikes in blood glucose levels and should be avoided with diabetes
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To find out which iron-rich foods are suitable for incorporating into a GD diet and for vitamin c-rich foods/drinks to take alongside iron tablets which won’t spike levels, take a look at this post: www.gestationaldiabetes.co.uk/iron-tablets/
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#Anaemia #Anemia #AnaemiaInPregnancy #AnemiaInPregnancy #DiabeticPregnancy #LowIronLevels #LowIronLevelsInPregnancy #LowIron #DiabetesInPregnancy #GestationalDiabetes #GDM #GDPregnancy #HighRiskPregnancy #PregnancyProblems #Type2Pregnancy #MODYPregnancy #LADAPregnancy #Type1Pregnancy #IronRichFood #IronRichFoods #FoodsHighInVitaminC #VitaminC #IronTablets #GDUKMums #GestationalDiabetesUK #GDUK #GestationalDiabetesUKMums #FerrousSulfate #FerrousSulfateTablets #Pregnancy

Low carb, sugar free, vegan hot chocolate made wit

Low carb, sugar free, vegan hot chocolate made with @greenandblacks Cocoa, @alpro unsweetened almond milk, sweetener (I used @nkdliving erythritol) and a couple of @nairnsoatcakes Gluten Free biscuit breaks 👌🏻

#JosGDRecipes #MealOnTheWall #VeganHotChocolate #LowCarbHotChocolate #GDUKMums #GestationalDiabetesUK #GestationalDiabetesUKMums #GDUK #LowCarbVegan #VeganLowCarb #LowCarbNotKeto #GestationalDiabetesFriendly #GestationalDiabetesSnacks #GestationalDiabetesDiet #GestationalDiabetesDrinks #GDFriendly #PregnantDiabetic #DiabetesInPregnancy #Type2Pregnancy #LowCarbPregnancy #NKDLiving #GreenAndBlacks #Alpro #Nairns

Loaded Jacket Potato is a baked jacket potato whic

Loaded Jacket Potato is a baked jacket potato which has had the potato scooped out of the middle, mashed with other ingredients and popped back into the crispy potato skin. The result is a creamy mashed potato which you can pack with your favourite food-pairing ingredients and a wonderfully crisp potato skin which is packed with fibre
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Potatoes are high in carbohydrates and can be difficult to tolerate. Potato, although a vegetable should be thought of as the main carb of a meal
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For some, potatoes will not be tolerated well at all, for others, they may tolerate potatoes better than other starchy carbs such as rice or pasta. Each person is different as to which starchy carbs they tolerate better, and it may also be different in the same person in one pregnancy to another
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If you have tried potatoes a couple of times before and experienced spikes in blood glucose levels, look at what else was eaten alongside the potato to see if you added plenty of protein and natural fats and that you did not add any additional higher carb foods such as baked beans. You may find that a whole jacket potato is too much and you need to reduce the portion down to half a loaded jacket potato instead
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For a loaded potato recipe with a choice of the following fillings:
🧀 Cheese (& ham/Quorn)
🐟 Tuna Melt
🐟 Cream cheese & salmon
🍄 Creamy garlic mushroom
🍗 Coronation chicken
🌶 Chilli
check out this post: www.gestationaldiabetes.co.uk/loaded-jacket-potato/
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#LoadedPotato #LoadedPotatoes
#GDFoodPairing #NeverEatANakedCarb #8GoldenRules #JosGDRecipes #GDFriendly #GDFood #GDDiet #GestationalDiabetes #GestationalDiabetesUK #GestationalDiabetesUKMums
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Unfortunately constipation can be a common problem

Unfortunately constipation can be a common problem during pregnancy and once again it can be down to those pesky hormones! An increase in the hormone progesterone relaxes the body’s muscles, including the intestines. Relaxed intestines means slower digestion which can lead to constipation 😖💩
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If you are taking iron tablets for anemia (another common pregnancy condition), then these too can cause constipation 😩
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Diet, hydration and exercise also play a huge part in the digestive heath and bowel movements 🍏🥤🏃🏾‍♀️
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But how can you remedy this problem when you have gestational diabetes?
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💧 Ensure you are drinking plenty
🥦 Increase green leafy vegetables
🥣Add flaxseed or chia seeds into your diet
🍋 One cup of hot water & fresh lemon
☕️ One cup of coffee in the mornings – but stay within your caffeine amounts for the day
🚽 Raise your feet onto a stool when going to the toilet
🥄 Laxatives (seek medical advice before using laxatives)
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Things to avoid ⚠️ all these things will cause high blood sugar levels:-
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🍑Prunes, prune juice, dried fruits, figs, apricots, dates, raisins etc.
🧃 Fruit juices
🥣 High fibre breakfast cereals eg. Weetabix, All bran etc
🧉Molasses or sugared water
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To read more, visit www.gestationaldiabetes.co.uk/constipation/ (link in bio for those on Instagram)
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#Constipation #ConstipationInPregnancy #ConstipationAndDiabetes #CantPoop #PregnancyProblems
#GDUKMums #TeamGDUK #GestationalDiabetes #pregnancy #pregnant #PregnancyDiabetes #HighRiskPregnancy #MumToBe #PregnantMummy #Preggo #Preggers #MamaToBe #InstaPregnancy #BabyOnBoard #PregnantLife #FutureMama #Mother #Mummy #Mama #MummyToBe #BabyOnTheWay #DiabeticPregnancy #Mom #Mammy
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I’ve tweaked the basic ground almond pancakes re

I’ve tweaked the basic ground almond pancakes recipe. It was a recipe I made years ago in my 2nd pregnancy and I’ve since developed my baking knowledge somewhat to know how to improve taste & texture

Go try out this updated version and enjoy a weekend brunch!

https://www.gestationaldiabetes.co.uk/basic-ground-almond-pancakes/

#AlmondPancakes #LowCarbPancakes #JosGDRecipes #TodaysMealOnTheWall #MealOnTheWall #Brunch #LowCarbBreakfast #LowCarbBrunch #BasicGroundAlmondPancakes #BlueberryAndAlmondPancakes #SugarFreePancakes #GlutenFreePancakes #GestationalDiabetes #GDUKMums #GestationalDiabetesUK #GestationalDiabetesUKMums #Type2Pregnancy #DiabeticPregnancy

Here’s a virtual hug for anyone who needs one 🤗 Stay Strong Mamas! Happy Saturday
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#HappySaturday #GDUKMums #TeamGDUK #GestationalDiabetes #pregnancy #pregnant #PregnancyDiabetes #HighRiskPregnancy #MumToBe #PregnantMummy #Preggo #Preggers #MamaToBe #InstaPregnancy #BabyOnBoard #PregnantLife #BellyBump #FutureMama #Mother #Mummy #Mama #MummyToBe #BabyOnTheWay #Bump #DiabeticPregnancy #Mom #Mammy #Hug #Hugs #SaturdayHug

Many women suffer from both heartburn (acid reflux

Many women suffer from both heartburn (acid reflux) and indigestion during pregnancy and it tends to become more common as the pregnancy progresses. In fact, by the third trimester, nearly three-quarters of pregnant women can suffer from heartburn 🔥 💔 😖
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Unfortunately heartburn and indigestion are a common problem during pregnancy but what things are suitable to take during pregnancy which won’t effect your blood sugar levels when you have diabetes?
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Gaviscon and Sugar Free Rennies are both safe for use in pregnancy and will not raise blood sugar levels
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However, if these do not work then your GP may prescribe Omeprazole
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All these meds are suitable for use during pregnancy with gestational diabetes
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To read more, visit www.gestationaldiabetes.co.uk/heartburn-and-indigestion/ (link in bio for those on Instagram)
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#Heartburn #Indigestion #AcidReflux #GERD #PregnancyProblems
#GDUKMums #TeamGDUK #GestationalDiabetes #pregnancy #pregnant #PregnancyDiabetes #HighRiskPregnancy #MumToBe #PregnantMummy #Preggo #Preggers #MamaToBe #InstaPregnancy #BabyOnBoard #PregnantLife #FutureMama #Mother #Mummy #Mama #MummyToBe #BabyOnTheWay #DiabeticPregnancy #Mom #Mammy

Milk and dairy milk alternatives... This table com

Milk and dairy milk alternatives...
This table compares 100ml of each type milk. All the milks listed are fresh (chilled) milks, with dairy alternatives being Alpro UNSWEETENED versions of the milk with the exception of the rice milk which is long life.
Bear in mind that 4g of carbs is the equivalent to 1 tsp of sugar
A splash of milk in tea or coffee should not impact blood sugar levels, but if you drink very milky tea or coffee, or when drinking larger amounts of milk, then you need to remember that most milks contains carbs.
If you need to have non dairy milks for other dietary reasons, then unsweetened almond, soya and coconut milks have nil or very little carbs. Steer clear of oat or rice milks which are high in carbs.
If you can have dairy milks, then go for Gold Top such as Graham's, or whole full fat milk (blue top) which have more natural fats and good amounts of protein (you also have the benefit of more calcium in gold top milk!) The additional fat in these milks will slow down the absorption of sugar and therefore your levels will not spike as high.
Many ladies say that they crave milk to drink in pregnancy. To see how milk impacts your blood sugar levels then try doing a 'milk test'. Have a glass of milk and then test your blood sugar levels after 1 hour to see the impact.
For more details about milk, drinks and gestational diabetes then please pop over to my drinks page https://www.gestationaldiabetes.co.uk/drinks/

#GDUKMums #GD #GDM #GestationalDiabetes #DiabeticPregnancy #DiabetesInPregnancy #SugarInMilk #CarbsInMilk #HowMuchSugar #LCHF #RealFoodForGD #GoLowCarb #BetterBloodSugarLevels #RealFoodForGestationalDiabetes #MooJuice #Milk #GoldTopMilk #AlproMilk #DairyFree @alpro @grahamsthefamilydairy

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