I received a lovely little email in my inbox this morning titled "My Jemma inspired gingerbread house". In the email were these amazing pics of a gingerbread house that my friend Cosi made last night.
I'm so pleased that all my hard work has paid off and I'm inspiring my work colleagues to be healthy this Christmas! ;)
And if you attempt to put one together at night, Cosi has advised that you might need an extra bag of lollies... (just to keep you awake!)
Have you made a gingerbread house this year? Maybe you have photos you've taken from previous years. Would love to see photos of your Christmas cooking, so jump on facebook and post them on my wall, or even just tag me in a photo.
Merry Christmas
Wednesday, December 21, 2011
Sunday, December 18, 2011
A2 milk
Most of us have heard of it or seen it in the fridge in the supermarket, but what actually is A2 milk and who is it suitable for? I asked guest blogger Shae Rickards to do some research for me and come back with the answers. Here they are!
Shae Rickards
Shae Rickards has successfully completed a Bachelor of Food Science and Nutrition and will undertake the Masters of Dietetics at Deakin University in 2012. She is interested in nutrition and its association with the prevention of diseases and general wellbeing. With the ever increasing incidence of obesity rates amongst Australians, Shae is passionate about empowering others to make healthy life choices.
But lately, some have started to question which milk is best for optimising health and well being, following the release of findings from scientific studies about the effect of different milk proteins on human health. The focus of some recent scientific debate has been on the milk protein called beta-casein, which is described below.
What is milk made up from?
Cow's milk is made up of water, the milk sugar called lactose, milk fat, milk protein and various vitamins and minerals. In fact, milk is one of the richest sources of the mineral calcium, which we all know is needed for healthy bones, teeth and muscle function.
Cow’s milk has 2 main types of protein. The first is casein, which makes up around 80% of all the protein in milk and the rest is whey protein. Most people involved in the health and fitness industry know a lot about whey protein, but casein protein remains a mystery to many. Casein protein can be broken down further into 4 groups, but the one of interest in the current debate is beta-casein. Beta-casein makes up about 30% of the total protein in cow’s milk, or around ½ a teaspoon per glass. Beta-casein itself is further broken down into two main forms: A1 and A2 beta-casein.
What’s the difference between regular milk and A2 Milk?
A2 beta-casein is the original form of the beta-casein protein found in milk. Around 5 to 10 thousand years ago, a mutation in the A2 genes caused the appearance of the A1 type in some European cows. Eventually, A1 beta-casein distribution spread and many cows with the genes to produce A1 beta-casein were bred for milk production. Today, some dairy farmers in Australia, New Zealand and in the UK want to produce milk with the original A2 beta-casein protein, and so are choosing and breeding cows with genes to produce A2 beta-casein.
How is A2 Milk produced?
A2 cows are specially selected to produce A2 Milk because they have the specific genes in their DNA to allow them to produce milk containing only the A2 variant of beta-casein. Farmers can identify cows that produce the A2 type of beta-casein by a simple and non-invasive DNA test which analyses hair from each cow. These cows are then milked separately to manufacture A2 Milk.
Is it healthier to drink A2 Milk?
All dairy milk is good for nutrition and health and so the National Health and Medical Research Council recommend that milk be consumed daily as part of a well balanced diet. Drinking A2 Milk offers the benefit of avoiding the A1 beta-casein and this could be important for some people. This could be because some scientific studies published in science journals show associations between A1 beta-casein and the development or aggravation of certain medical conditions such as type 1 diabetes and coronary heart disease. Another reason could be that the European Food Safety Authority in 2009 published a report on beta-casomorphins (which includes BCM-7) and health, which suggested BCM-7 can have negative effects in the body. More recently, 2 other studies (a, b) have found cow's BCM-7 in the blood of both breast and formula fed babies, suggesting that BCM-7 can be transferred to an infant by a mother.
Should I be drinking A2 Milk or who is this milk suitable for?
A2 Milk can be consumed by almost everybody apart from those with cow’s milk protein allergy or lactose intolerance. A2 Milk contains just as much lactose as a regular glass of milk. But, for people who have an intolerance to milk unrelated to lactose intolerance and those prone to certain medical conditions, there may be some benefit from A2 Milk. A2 milk also contains just as much calcium as A1 milk.
In conclusion, most milk brands sold in supermarkets contain a combination of the A1 and A2 type beta-casein proteins, whereas A2 Milk contains only the A2 type. A2 Milk is available in all major Australian supermarkets. Drinking A2 Milk can help avoid possible reactions allied with BCM-7. Research demonstrates that there may be benefits for heart, immune and digestive health associated with reducing consumption of A1 beta-casein.
Further reading
Thanks Shae. What an interesting topic, and one that I'm sure we will continue to see more and more research on. I also came across this Jalna A2 yoghurt in Coles so good to see more and more A2 products out there for people that prefer them.


Shae Rickards

Connect with Shae on Twitter
Connect with Deakin University on Twitter
Most of us agree that milk is good for us – right? After all, it’s a well known fact that cow’s milk is an excellent source of vitamins and minerals, particularly calcium, and many nutrition professionals recommend that milk is consumed daily, as part of a balanced diet.
But lately, some have started to question which milk is best for optimising health and well being, following the release of findings from scientific studies about the effect of different milk proteins on human health. The focus of some recent scientific debate has been on the milk protein called beta-casein, which is described below.
What is milk made up from?
Cow's milk is made up of water, the milk sugar called lactose, milk fat, milk protein and various vitamins and minerals. In fact, milk is one of the richest sources of the mineral calcium, which we all know is needed for healthy bones, teeth and muscle function.
Cow’s milk has 2 main types of protein. The first is casein, which makes up around 80% of all the protein in milk and the rest is whey protein. Most people involved in the health and fitness industry know a lot about whey protein, but casein protein remains a mystery to many. Casein protein can be broken down further into 4 groups, but the one of interest in the current debate is beta-casein. Beta-casein makes up about 30% of the total protein in cow’s milk, or around ½ a teaspoon per glass. Beta-casein itself is further broken down into two main forms: A1 and A2 beta-casein.
What’s the difference between regular milk and A2 Milk?
The main difference between regular milk and A2 Milk is that A2 Milk contains A2 beta-casein rather than A1 beta-casein. It’s an important difference because these 2 types of beta-casein are digested differently. The A1 beta-casein type can produce a morphine-like compound called beta-casomorphin-7 (BCM-7) during digestion, whereas A2 beta-casein does not seem to produce BCM-7 on digestion. Some scientific evidence has linked the A1 beta-casein protein and its digestion product, BCM-7, with an increased risk of type 1 diabetes in children, heart disease in older men and aggravating symptoms in some neurological conditions like autism. So, it would seem that one of the benefits of A2 Milk is avoiding A1 beta-casein and so limiting exposure to BCM-7.
How did A2 Milk come about?
A2 beta-casein is the original form of the beta-casein protein found in milk. Around 5 to 10 thousand years ago, a mutation in the A2 genes caused the appearance of the A1 type in some European cows. Eventually, A1 beta-casein distribution spread and many cows with the genes to produce A1 beta-casein were bred for milk production. Today, some dairy farmers in Australia, New Zealand and in the UK want to produce milk with the original A2 beta-casein protein, and so are choosing and breeding cows with genes to produce A2 beta-casein.
How is A2 Milk produced?
A2 cows are specially selected to produce A2 Milk because they have the specific genes in their DNA to allow them to produce milk containing only the A2 variant of beta-casein. Farmers can identify cows that produce the A2 type of beta-casein by a simple and non-invasive DNA test which analyses hair from each cow. These cows are then milked separately to manufacture A2 Milk.
Is it healthier to drink A2 Milk?
All dairy milk is good for nutrition and health and so the National Health and Medical Research Council recommend that milk be consumed daily as part of a well balanced diet. Drinking A2 Milk offers the benefit of avoiding the A1 beta-casein and this could be important for some people. This could be because some scientific studies published in science journals show associations between A1 beta-casein and the development or aggravation of certain medical conditions such as type 1 diabetes and coronary heart disease. Another reason could be that the European Food Safety Authority in 2009 published a report on beta-casomorphins (which includes BCM-7) and health, which suggested BCM-7 can have negative effects in the body. More recently, 2 other studies (a, b) have found cow's BCM-7 in the blood of both breast and formula fed babies, suggesting that BCM-7 can be transferred to an infant by a mother.
Should I be drinking A2 Milk or who is this milk suitable for?
A2 Milk can be consumed by almost everybody apart from those with cow’s milk protein allergy or lactose intolerance. A2 Milk contains just as much lactose as a regular glass of milk. But, for people who have an intolerance to milk unrelated to lactose intolerance and those prone to certain medical conditions, there may be some benefit from A2 Milk. A2 milk also contains just as much calcium as A1 milk.
In conclusion, most milk brands sold in supermarkets contain a combination of the A1 and A2 type beta-casein proteins, whereas A2 Milk contains only the A2 type. A2 Milk is available in all major Australian supermarkets. Drinking A2 Milk can help avoid possible reactions allied with BCM-7. Research demonstrates that there may be benefits for heart, immune and digestive health associated with reducing consumption of A1 beta-casein.
Further reading
Editor's note:

One factor that might be an important differentiator for some is the cost. According to Coles online, 2L reduced fat milk costs $2 whereas the equivalent A2 milk costs $4.99. Ouch!
I want to reassure everyone that although A2 milk may be associated with some health benefits, we still need more concrete evidence. And even if A2 milk is linked with a reduced risk of heart disease, we know today that certain lifestyle changes (such as eating good fats and being physically active) can have a significant impact on our health and reduce our risk of chronic disease.
The important message is that regardless of A1 or A2, drinking milk is good for you! 3 glasses gives most adults the calcium they need each day.



Tuesday, December 13, 2011
Merry Christmas to you, from Jemma x
I wanted to take this opportunity to wish you all a Merry Christmas!
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Ok, no one is allowed to use this pic against me. I did love my sweets as a kid. |
If you haven't done so already, make sure you check out my post on surviving the silly season. With so many temptations out there at this time of year, it's a good idea to have a plan and with some simple stategies, you'll be feeling on top of the world by the new year.
Scroll down and you'll also find my brilliant drawing (I don't think you could find a better one just quietly) of how to plate up your Chrissy lunch. Think plenty of salad, plenty of water, and go easy on the sweets and grog.
Speaking of sweets, I've also pasted a couple of pics of my Christmas cooking from previous years. I must admit that this year I've been rather slack in that department, but at the same time I know that whatever I make I'm going to have to sample, so it's probably best to steer clear! This year I am planning on cooking my first ever turkey, so I'll keep you posted on how that goes. Any tips are very welcome!
How to plate up your Chrissy lunch...
Merry Christmas and a Happy New Year to you all
Sunday, December 11, 2011
Should I get rid of all fat from my diet?
The short answer is no. Fat plays a key role in our diet, and what’s most important to look at is the type of fat that you eat.
Monounsaturated and polyunsaturated fats are the good ones, as these help to reduce cholesterol and reduce the risk of heart disease. You’ll find monounsaturated fats in avocados, olive oil, nuts and seeds; and polyunsaturated fats in oily fish like salmon, tuna and sardines, sunflower oil, linseeds and walnuts.
Saturated and trans fats are the baddies, and these are the ones to limit as much as possible. The consumption of these types of fats, found in butter, cream, fatty meats, biscuits, cakes and fast food has been found to have the opposite effect on the heart, increasing the chance of a having stroke or cardiac event, as well as increasing the risk of developing type 2 diabetes and some cancers.
An easy way to remember is to try to include more plant fats in your diet, and cut down on the solid animal fats.
But remember, you can have too much of a good thing, and sticking to small portions is the key. For example, a small handful of nuts each day can help with weight loss, but a large bag of nuts each day is another story. An Accredited Practising Dietitian can help you identify what portions you should be having to ensure you’re getting the right fats you need, without the worry of gaining weight.
Monday, December 5, 2011
Energy drinks, corn chips, what next..?
Here's what you need to know about those things called ginseng and guarana... in today's Herald Sun.
Tuesday, November 8, 2011
Birthday cakes... and a trip down memory lane
Birthdays are special times.
It's the one time of year you get to be spoilt rotten with your loved ones around you, and chances are you'll celebrate with a birthday cake. Recently back home I was reminiscing about my own birthdays and how much I used to love having a birthday cake. Mum used to make a special cake for me each year from the Women's Weekly Children's Birthday Cake Book (and I've been told a new edition has just been released!). There are a few favourite cakes that spring to mind... but my ultimate favourite would have to be the ballerina cake my mum made for me on my 3rd birthday.
Mum also made me a humpty dumpty cake on my 2nd birthday - with a wall and everything, and she even stitched up for me my very own humpty dumpty toy!
Can you have your cake and eat it too
Now when we put the words cake and nutrition in the same sentence, it usually means that to eat a nutritious diet we shouldn't be eating cake. And on one hand, if I were to put my dietitian hat on, I would remind you that too much cake could leave you ending up looking like humpty dumpty yourself. And if you work in an office where there's birthday cakes brought in nearly every week, you might need to look at some strategies to manage these social situations without feeling obliged to have a piece every time. Check out my tips here.
On the other hand, but still keeping my dietitian hat on, it’s important to remember that no one ever has the perfect diet, and treating yourself to a small slither of cake on your birthday is not going to be the end of the world (or the end of your diet!) On special occasions like your birthday it’s ok to have a little treat so you don’t feel like you’re depriving yourself, and believe it or not this can actually help you to stay on track with your health and wellness goals in the long term!
But if you're the type of person that knows that you'll just feel too guilty if you decide to indulge, you might prefer to go with a cake that’s lower in fat or one that's based on fruit (a lighter choice). I thought it was very cute when I recently asked my partner what sort of cake he’d like for his birthday. His response was that he wasn’t too interested in a big chocolate cake with icing or anything like that, but one of his favourite desserts is the classic apple crumble, and that’s what he said he would like. I guess I’ve trained him well :)
Here are a couple more photos I managed to dig up... (now no laughing please!) and you'll find more on my facebook page. Oh and I have a confession to make... I had a birthday party at McDonald's! :S
It's the one time of year you get to be spoilt rotten with your loved ones around you, and chances are you'll celebrate with a birthday cake. Recently back home I was reminiscing about my own birthdays and how much I used to love having a birthday cake. Mum used to make a special cake for me each year from the Women's Weekly Children's Birthday Cake Book (and I've been told a new edition has just been released!). There are a few favourite cakes that spring to mind... but my ultimate favourite would have to be the ballerina cake my mum made for me on my 3rd birthday.
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Yep, that's me :) |
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Stoked |
Can you have your cake and eat it too
Now when we put the words cake and nutrition in the same sentence, it usually means that to eat a nutritious diet we shouldn't be eating cake. And on one hand, if I were to put my dietitian hat on, I would remind you that too much cake could leave you ending up looking like humpty dumpty yourself. And if you work in an office where there's birthday cakes brought in nearly every week, you might need to look at some strategies to manage these social situations without feeling obliged to have a piece every time. Check out my tips here.
On the other hand, but still keeping my dietitian hat on, it’s important to remember that no one ever has the perfect diet, and treating yourself to a small slither of cake on your birthday is not going to be the end of the world (or the end of your diet!) On special occasions like your birthday it’s ok to have a little treat so you don’t feel like you’re depriving yourself, and believe it or not this can actually help you to stay on track with your health and wellness goals in the long term!
But if you're the type of person that knows that you'll just feel too guilty if you decide to indulge, you might prefer to go with a cake that’s lower in fat or one that's based on fruit (a lighter choice). I thought it was very cute when I recently asked my partner what sort of cake he’d like for his birthday. His response was that he wasn’t too interested in a big chocolate cake with icing or anything like that, but one of his favourite desserts is the classic apple crumble, and that’s what he said he would like. I guess I’ve trained him well :)
Here are a couple more photos I managed to dig up... (now no laughing please!) and you'll find more on my facebook page. Oh and I have a confession to make... I had a birthday party at McDonald's! :S
So over to you now. What cakes did you have as a child? Did you have the ballerina cake like me or did you have a different favourite? Maybe you're a mum or dad that loves to make birthday cakes for your kids. Do you agree with McDonald's hosting birthday parties for children? Would love to hear your thoughts.
Monday, October 31, 2011
Living with Type 1 Diabetes & Coeliac Disease - part 3
Here's part 3 of Sally's story about managing coeliac disease and type 1 diabetes...
GF Hypo Management
My first two posts covered breakfast and lunch tips when living with type 1 diabetes and coeliac disease as I do, now that I’m almost a qualified dietitian.
A common misconception from a GF perspective is that glucose may contain gluten when it is derived from wheat. You’ve probably heard that it IS GF because the glucose has been so heavily processed so no gluten remains, and this is true. It’s also important to understand that the glucose is critical from a diabetes hypo management point of view. In hypo recovery, the hypo can be treated much faster with pure glucose as the body doesn’t need to break down any more complex sugars to the glucose that is needed by your body.
So you need to go to the confectionary isle at the supermarket and read the labels of lollies that you enjoy the flavour of and would be convenient to carry around in a smallish container with you for those hypo occasions. Remember to choose lollies high in glucose that can be quickly consumed (not those designed for sucking slowly). Of course, not chocolate as it is low-GI so won’t act fast enough.
The next step involves reading the nutrition information panel again and getting out a set of scales to weigh the number of those lollies that it takes to get to 15g carbohydrate. You only need to do this once, so it’s worth taking the effort to get it right. When I’m having a hypo I always remember being told that the body can only absorb 1 gram of glucose per minute, so that’s why we start with 15g of glucose based carbohydrate (CHO) and test the BGL 10-15 minutes after eating it to check for improvements before going overboard with eating (as is very tempting when in a hypo!) and then having to manage the yo-yo post-hypo BGL effect.
Before I say goodbye, I'd like to sum up my key messages from my last 3 blogs:
• Remember that living with both conditions is more achievable the more you learn about both, and there is a lot of support around if you feel it would help you.
• Join your state diabetes association (Australian Diabetes Council in NSW, Diabetes Australia in the other states) and join Coeliac Australia - their quarterly magazine has great resources in it that will help you to manage the ‘double whammy’ and will improve your understanding of the more technical issues.
• Buy yourself a set of digital scales to help with better carbohydrate counting, especially for your breakfast cereals and carbohydrate-based snacks.
• Learn to read nutritional information panels (NIPs), and understand how to convert what the product calls a ‘serve’ to what you consider to be a serve, so that you count the correct levels of carbohydrates.
• Learn to experiment a bit and keep notes of the products you use the most, as some NIP's estimates of carbohydrate content may react differently in your own system (see my example of the Melinda’s risotto cakes where the label indicates they contain 40g of carbohydrate, yet for me that is too many so I choose to work off 30g.)
• The best diet for someone with diabetes is a low fat, low GI carbohydrate one, so watch out for these issues when choosing gluten free foods. Remember that just because a product is gluten free, doesn’t mean it’s good for you! Try to eat fresh foods in preference to processed ones, even if they are gluten free.
GF Hypo Management

Another really important tip that doesn’t relate specifically to a particular meal is that of choosing a convenient gluten free (GF) hypo treatment since traditional jelly beans contain wheat starch. Of course there’s always the traditional glucose tablets, but you need to have ten of these to make 15g carbohydrate, and Lucozade is GF, but isn’t very convenient to carry around with you just in case you have a hypo. (When I say hypo I'm talking about hypoglycaemia, what can happen to someone with diabetes if their sugar levels become too low.)
A common misconception from a GF perspective is that glucose may contain gluten when it is derived from wheat. You’ve probably heard that it IS GF because the glucose has been so heavily processed so no gluten remains, and this is true. It’s also important to understand that the glucose is critical from a diabetes hypo management point of view. In hypo recovery, the hypo can be treated much faster with pure glucose as the body doesn’t need to break down any more complex sugars to the glucose that is needed by your body.
So you need to go to the confectionary isle at the supermarket and read the labels of lollies that you enjoy the flavour of and would be convenient to carry around in a smallish container with you for those hypo occasions. Remember to choose lollies high in glucose that can be quickly consumed (not those designed for sucking slowly). Of course, not chocolate as it is low-GI so won’t act fast enough.
The next step involves reading the nutrition information panel again and getting out a set of scales to weigh the number of those lollies that it takes to get to 15g carbohydrate. You only need to do this once, so it’s worth taking the effort to get it right. When I’m having a hypo I always remember being told that the body can only absorb 1 gram of glucose per minute, so that’s why we start with 15g of glucose based carbohydrate (CHO) and test the BGL 10-15 minutes after eating it to check for improvements before going overboard with eating (as is very tempting when in a hypo!) and then having to manage the yo-yo post-hypo BGL effect.
My favourite lolly for hypos is Woolworths 'Select' brand of super streeeeetchy snakes that are labelled gluten free as well as containing no artificial colours or flavours. There are other types of lollies under this brand which would be harder to manage as they come in different shapes per pack, so you couldn't be as clear about how many to have for the 15g CHO serve. One snake provides about 9.5g CHO, so 1.5 snakes would make a good gluten free hypo treatment. Afterwards, be sure to follow up with some longer-acting carbohydrates to keep your BGLs from falling again.
Summary
Before I say goodbye, I'd like to sum up my key messages from my last 3 blogs:
• Remember that living with both conditions is more achievable the more you learn about both, and there is a lot of support around if you feel it would help you.
• Join your state diabetes association (Australian Diabetes Council in NSW, Diabetes Australia in the other states) and join Coeliac Australia - their quarterly magazine has great resources in it that will help you to manage the ‘double whammy’ and will improve your understanding of the more technical issues.
• Buy yourself a set of digital scales to help with better carbohydrate counting, especially for your breakfast cereals and carbohydrate-based snacks.
• Learn to read nutritional information panels (NIPs), and understand how to convert what the product calls a ‘serve’ to what you consider to be a serve, so that you count the correct levels of carbohydrates.

• Remember that if there isn’t a gluten free option available, you can still eat a carbohydrate free meal, such as meat/fish and salad, and just not take any insulin for that meal, checking first that your blood sugar level is within your target range.
• If you would like individualised dietary advice on type 1 diabetes and/or coeliac disease, the best person to speak to is an Accredited Practising Dietitian.
Editor's note:
Thanks again Sal. You've certainly opened up my eyes into the world of living with type 1 diabetes and coeliac disease. I admire your positive attitude and willingness to help others. There is no doubt in my mind that you'll make a fantastic dietitian.
If you have any questions for Sally, drop us a comment below, or alternatively you can connect with Sally here.
Monday, October 24, 2011
Living with Type 1 Diabetes & Coeliac Disease - part 2
Here's part 2 (of 3) of Sally's story about managing coeliac disease and type 1 diabetes...
Easy GF sandwich alternative
In my last post I spoke about having the ‘double whammy’ of type 1 diabetes and coeliac disease and how it has inspired me to become a dietitian to help others to manage similar conditions. I discussed the importance of understanding how to carbohydrate count (this is something I didn’t fully appreciate until becoming a dietitian!) to improve your diabetes control. I also discussed how I manage my breakfast on a day-to-day basis, so now I’ll share some lunchtime tips with you.
When it comes to taking my lunch with me, I used to enjoy gourmet sandwiches before I needed GF, and now I find sandwiches to be a poor option due to both quality and size of GF breads for sandwich purposes. So, instead I make up batches of Mediterranean flavoured risotto cakes and savoury muffins with low-fat, high fibre tasty ingredients. These can be frozen (12 in a batch) and therefore make packing a lunch very easy. I tend to use the Melinda’s brand of gluten free pre-mix muffin and risotto cakes and adjust them with the low-fat/tasty ingredients. For instance I use a tablespoon of extra-virgin olive oil in place of butter, I use low-fat cheese options and I try to add high fibre ingredients to lower the GI and improve the texture of the finished product.
My friends are often envious of my tasty and filling morsels. My diabetes tip with the Melinda’s brand is that I have found them to overestimate the carbohydrate/serve on the nutrition information label. The risotto cakes label lists 41.6g carbohydrate/serve (nearly 3 carbohydrate serves), however in my experience it’s closer to 30g carbohydrate/serve (only 2 carbohydrate serves). You will need to be careful, as with all foods, to be familiar with how the product affects your BGL to avoid unnecessary high or low fluctuations in your BGLs.
Editor's note:
Thanks Sally, and great tips on how to make gluten free pre-mixes healthier with a few modifications to the ingredients list! Next week is our last week with Sal, where she'll talk about how to manage hypos and will give you some final take home messages. Stay tuned!
Easy GF sandwich alternative

For lunches away from home it is especially important to be organised and have planned to know whether there will be gluten free (GF) carbohydrates available, or be prepared to have a carbohydrate free lunch such as grilled fish/meat and salad. This is an option that I often take when in doubt of the GF quality of where I am eating. In this case, as there is no carbohydrate being eaten, I just don’t take any insulin with the meal.
When it comes to taking my lunch with me, I used to enjoy gourmet sandwiches before I needed GF, and now I find sandwiches to be a poor option due to both quality and size of GF breads for sandwich purposes. So, instead I make up batches of Mediterranean flavoured risotto cakes and savoury muffins with low-fat, high fibre tasty ingredients. These can be frozen (12 in a batch) and therefore make packing a lunch very easy. I tend to use the Melinda’s brand of gluten free pre-mix muffin and risotto cakes and adjust them with the low-fat/tasty ingredients. For instance I use a tablespoon of extra-virgin olive oil in place of butter, I use low-fat cheese options and I try to add high fibre ingredients to lower the GI and improve the texture of the finished product.
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Melinda's GF muffin & risotto cakes |
My friends are often envious of my tasty and filling morsels. My diabetes tip with the Melinda’s brand is that I have found them to overestimate the carbohydrate/serve on the nutrition information label. The risotto cakes label lists 41.6g carbohydrate/serve (nearly 3 carbohydrate serves), however in my experience it’s closer to 30g carbohydrate/serve (only 2 carbohydrate serves). You will need to be careful, as with all foods, to be familiar with how the product affects your BGL to avoid unnecessary high or low fluctuations in your BGLs.
Editor's note:
Thanks Sally, and great tips on how to make gluten free pre-mixes healthier with a few modifications to the ingredients list! Next week is our last week with Sal, where she'll talk about how to manage hypos and will give you some final take home messages. Stay tuned!
Wednesday, October 19, 2011
Living with Type 1 Diabetes & Coeliac Disease - part 1
Hi guys,
I have a special treat for you today. Instead of listening to my voice yarn on and on I've recruited the help of someone that has a very special story to tell. Let me share with you a little bit about Sally...
Sally Marchini
Sally is currently studying a Bachelor of Nutrition & Dietetics in her final year at the University of Newcastle. Sally knows what she’s talking about when it comes to gluten free diets as she’s been managing coeliac disease herself for 8 years as well as being diagnosed with type 1 diabetes at a young age. Sally has 12 years business experience as a PR/marketing consultant and now has a goal of becoming a specialist diabetes dietitian. Sally is passionate about helping people live 'normal' lives when they feel they're dealt a health condition such as coeliac disease or type 1 diabetes, and she can certainly lead by
example. Sally’s hobbies are golf, karate and of course, good food!
Connect with Sally on LinkedIn
Introduction and my GF breakfast
It was my lucky ‘double whammy’ of having both type 1 diabetes and coeliac disease that inspired me to become a dietitian, so I could use my knowledge and experience to help others in similar circumstances. So, now at the end of my four year dietetic degree, the time has come to share some tips on how I manage to enjoy a healthy and delicious gluten free (GF) diet that also balances my diabetes needs.
The most useful tool in managing both diabetes and a gluten free diet is to really understand carbohydrate counting and how the different types of carbohydrate affect your blood sugar. This is true for any diabetes diet, but when adjusting to a gluten free diet the differences can take a little getting used to. Jemma’s outline of low-Glycaemic Index (GI) GF foods will be a useful tool for those starting out. Reading nutrition information labels on foods is always helpful too, for instance the ordinary bread I used to eat was about 15-16g carbohydrate/slice, and the GF (low GI) one I choose now is only 11g/slice, which will change how much insulin I need.
I’ll give you some hints about how I go about balancing the diabetes and GF diet. I’ll start by explaining my thinking for breakfast and out-of-home lunches, as I have the same food nearly every day. I find this helps with stabilisation of my blood glucose levels (BGLs) as it takes on of the many variables that cause fluctuations in diabetes. Later I’ll talk about GF treatments.
For breakfast I start with a coffee made with 140ml of skim milk (providing about 7.5g carbohydrate – half a carbohydrate serve) and a 70g bowl of Carman’s Bircher muesli (as I can tolerate oats in my gluten free diet, and Carman’s products are made in wheat free environment) with another 140ml of skim milk on it (muesli provides 30g carbohydrate plus 7.5g for the milk – two and a half carbohydrate serves), meaning I can just inject/bolus for 45g carbohydrate (3 carbohydrate serves) each morning. Many people with coeliac disease do not tolerate oats, and in this case I would recommend Carman's Deluxe Fruit Muesli (Gluten Free). This breakfast usually lasts me through to an early lunch time, but if my BGL drops before then for any reason, I top up with a medium sized apple. If I’m planning to exercise then I adjust my insulin levels accordingly.
Editor's note:
Thanks so much Sally. We really value you sharing your story with us.
Stay tuned for Sally's next blog with her lunchtime tips (that extend beyond gluten free bread!).
I have a special treat for you today. Instead of listening to my voice yarn on and on I've recruited the help of someone that has a very special story to tell. Let me share with you a little bit about Sally...
Sally Marchini

example. Sally’s hobbies are golf, karate and of course, good food!
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Introduction and my GF breakfast
It was my lucky ‘double whammy’ of having both type 1 diabetes and coeliac disease that inspired me to become a dietitian, so I could use my knowledge and experience to help others in similar circumstances. So, now at the end of my four year dietetic degree, the time has come to share some tips on how I manage to enjoy a healthy and delicious gluten free (GF) diet that also balances my diabetes needs.
The most useful tool in managing both diabetes and a gluten free diet is to really understand carbohydrate counting and how the different types of carbohydrate affect your blood sugar. This is true for any diabetes diet, but when adjusting to a gluten free diet the differences can take a little getting used to. Jemma’s outline of low-Glycaemic Index (GI) GF foods will be a useful tool for those starting out. Reading nutrition information labels on foods is always helpful too, for instance the ordinary bread I used to eat was about 15-16g carbohydrate/slice, and the GF (low GI) one I choose now is only 11g/slice, which will change how much insulin I need.
I’ll give you some hints about how I go about balancing the diabetes and GF diet. I’ll start by explaining my thinking for breakfast and out-of-home lunches, as I have the same food nearly every day. I find this helps with stabilisation of my blood glucose levels (BGLs) as it takes on of the many variables that cause fluctuations in diabetes. Later I’ll talk about GF treatments.
For breakfast I start with a coffee made with 140ml of skim milk (providing about 7.5g carbohydrate – half a carbohydrate serve) and a 70g bowl of Carman’s Bircher muesli (as I can tolerate oats in my gluten free diet, and Carman’s products are made in wheat free environment) with another 140ml of skim milk on it (muesli provides 30g carbohydrate plus 7.5g for the milk – two and a half carbohydrate serves), meaning I can just inject/bolus for 45g carbohydrate (3 carbohydrate serves) each morning. Many people with coeliac disease do not tolerate oats, and in this case I would recommend Carman's Deluxe Fruit Muesli (Gluten Free). This breakfast usually lasts me through to an early lunch time, but if my BGL drops before then for any reason, I top up with a medium sized apple. If I’m planning to exercise then I adjust my insulin levels accordingly.
Editor's note:
Thanks so much Sally. We really value you sharing your story with us.
Stay tuned for Sally's next blog with her lunchtime tips (that extend beyond gluten free bread!).
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