Deconstructing Diabetes

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Deconstructing Diabetes

Online nutrition consultancy service that simplifies dietary advice, without jargon, short term diets, restrictive plans and rigid rules.

Create longterm habit and lifestyle choices - to make your food intake part of, not the focus of your life. Nutrition Consulting for Diabetes

16/07/2025

It’s National Diabetes Week

This year’s theme is all about prevention.

And prevention might mean blood glucose checks, blood pressure monitoring, and reducing your risk of complications, etc.
And yes, those are important.

But I also believe that:

Diabetes prevention also means avoiding food stress and overwhelm.

Because diabetes (and diabetes prevention) isn’t just about the numbers, it's about the day-to-day reality of how you're living with diabetes.

If thinking about your food and diabetes management feels like a full-time job…
If you're constantly second-guessing every meal…
If the pressure to "eat perfectly" is taking the joy out of food…

You're not alone, as a diabetes dietitian, I speak to these issues more than guiding clients about "what to eat".

💬 Small, flexible dietary changes that fit you
💬 Building habits that are sustainable (not strict)
💬 Feeling supported, not judged.

09/07/2025

Dry, Dry-er… or Dry-ish July?

When it comes to changing habits whether it's food choices, food amounts or alcohol intake, we often think it’s all or nothing.

But progress can live in the in-between.

Dry July doesn’t have to mean perfect abstinence from all alcohol (although that might be great!)/

For some, it might mean skipping the wine on weeknights. For others, it’s choosing a lower-alcohol option, or saying no to the top-up.

As I often say to my clients: success in diabetes management isn’t about being perfect. It’s about building habits that work for you.

So if you're:
🍷 Saying “not tonight” a little more often
🍹 Swapping to alcohol-free alternatives
🥂 Or simply reflecting on your drinking habits with more awareness…

That might be "good enough" progress.

Are you doing Dry July this year?
Or Drier July?
Or Dry-ish July?

01/07/2025

✨ Halfway through 2025!

It’s that point in the year where many of us pause — we reflect on the 6 months that have passed, and look ahead to the 6 months still to come.

We often think about big goals — the change we want to see by year’s end. But change isn’t created in one step. It’s built through small daily actions…habits that stack up over time.

The next 6 months are made up of individual months, weeks, days, hours, minutes, and seconds. Each one is a chance to take a step towards your goal.

💡 It could be as simple as:
✔️ Adding a veggie to your lunch
✔️ A 5-minute walk after dinner
✔️ Taking a breath before making a food choice

There’s no need for perfection. Just small, consistent wins that move you forward.

👉 What’s one small habit you’ll focus on for the next 6 months? Drop it in the comments — I’d love to hear!

24/06/2025

A belated shoutout for – Talk to a Dietitian!

Last week I had the privilege of presenting “Coaching Clients to Kick Goals with Their Diabetes Management” at the ADEA Victoria meeting—and the setting at the MCG couldn’t have been more perfect for a talk built on coaching, teamwork and real-life wins.

In my session, we explored how dietitians and diabetes educators can:
✔️ Help clients set goals that actually matter to them—like enjoying food again and managing diabetes with less stress
✔️ Use language that avoids shame or judgement
✔️ Coach with compassion, not perfection
✔️ Build confidence in long-term diabetes management—one habit at a time

I’m so grateful to be part of a profession that’s committed to helping people live well with diabetes—not just lower their blood sugar.

30/04/2025

What makes a good experience when seeing a dietitian?

This week is Patient Experience Week — and it's got me reflecting 💬

When I meet a new client, I often ask:
“Have you seen a dietitian before?”

And the answers?
Either a great experience 🙌..or not so great 😬

So when someone sits down with me — especially if they’re unsure or have had a not-so-great experience — I don’t just jump into food advice.

A good experience starts with how you feel in the room:
✨ Heard
✨ Supported
✨ Not judged
✨ Understood — not overwhelmed
✨ Given real options, not rigid rules
✨ Encouraged to progress, not pressured to be perfect

You're not here to be "told off" for food choices — and I'm definitely not the food police 🚫

Nutrition advice should feel clear, human, and helpful — and you should feel in charge of the process.

Your experience matters, perhaps more than walking away with a diet or meal plan.

👇 Tell me — what’s been your experience seeing a dietitian?

23/04/2025

“How do I get back on track after Easter?”

A question I’ve heard a lot this week 🐣🍫

But … what if you were never off track to begin with?

Your eating doesn’t have to be perfect to be working. In fact, if your approach to eating includes flexibility — like enjoying a few Easter eggs or hot cross bun mindfully, — then you’re actually right on track with a sustainable, real-life plan.

- What would it feel like to let go of the “all or nothing” mindset?
- What if one meal, or one weekend, didn’t need to spark guilt or a full-blown reset?
- What if your food choices could include both nourishment and enjoyment?

This is where the 80/20 mindset can help — where most of the time, you’re fuelling your body in ways that support your health and energy, and the rest of the time, there’s space for celebration, culture, and joy (including chocolate).

No guilt. No shame. Just learning how to make food work for you, not against you.

✨ You don’t need to “fix” anything. You’re allowed to enjoy food and still care for your health.

19/02/2025

Good vs. Bad Foods? Let’s look beyond the labels!

Many of us think that if a food causes a spike in glucose, it’s "bad"—and if it doesn’t, it’s "good." But the story isn’t that simple.

For example, some meals or foods can lead to an immediate rise in glucose that later drops, compared to meals or foods which cause a longer rise in glucose levels which stay high.

Or high-fat foods may cause a slower, lower spike due to delayed digestion. Even alcohol might lower glucose levels, but that doesn’t make it a healthy choice.

Rather than categorizing foods as simply good or bad, consider how your overall eating pattern,
influence your glucose levels.

I’ve recently trialled a number of CGMs on the market, and in an upcoming series, I’ll share my experiences—not just with the CGM products themselves, but also my reflections on how food choices, physical activity, stress, and sleep all play a role in managing glucose levels.

Stay tuned as we dive into the full picture of health management!

07/01/2025

The first week of the year has flown by—how are your goals going? Or, where is your time going?

We all set goals at the start of the year, but how often do we find ourselves in December wondering where the time went? Life gets busy—work, family, social commitments—and suddenly, those goals get lost in the shuffle.

One thing I’ve been reflecting on is how busy being busy can take over. The days, weeks, and months seem to fly by, and our plans can get left behind.

A solution I work with my clients is doing a time audit!

How do you do it?
It’s about reviewing where your time is going.
⏰ Screen time: How much time is spent on your phone or scrolling social media? Looking at phone use data can be insightful
📺 TV or streaming: If you have binge watched episodes of shows, but have not done any shopping or meal plans or movement - it's not a time issue
💺 Sitting time: How much sitting are you doing over your day?
🌟 Key priorities: Are you giving enough time to meal planning, prep, or quick exercise session

How to do it:
1️⃣ For the next few days, write down everything you do and how long it takes. Yes, everything!
2️⃣ At the end of the day, review your list.

Are there patterns where time is slipping away?
Are there small swaps you could make, like reducing scrolling or TV time, to prioritise your health goals?

17/12/2024

✨ New Year goals can start with end-of-year action.✨

Why wait for January 1st to take the first step? I saw a client this week who decided to start their goals before the new year—a refreshing shift from the usual “I’ll start on Monday” or “I’ll start next year” mindset.

Here’s the power in that decision:
💡 They’re not waiting for a “perfect moment” to take charge of their health.
💡 They feel empowered and confident knowing they’ll enter the new year with momentum already built.

The idea of “new year goals” often comes with pressure—like starting something big from scratch on January 1st. But what if we changed that perspective?

🔄 Instead of setting goals to start the new year… what if you focused on how you want to finish the year ahead?
Picture yourself 12 months from now:
✅ How do you want to feel about your diabetes management?
✅ What habits do you want to be confident in?

Taking that first step now—before the new year even begins—gives you a head start. It doesn’t need to be perfect. Small, intentional actions can create massive change over time.

You don’t have to wait. Start now, and set yourself up for a strong finish in 12 months. 🌟

What’s one small action you could take this week to feel more confident going into the new year?
DiabetesManagement

09/12/2024

🎄 Christmas Day and Diabetes: Can You Really Enjoy Both? 🎄

At this time of year, I often hear from clients asking: “What can I eat on Christmas Day?” For many, the thought of larger serves, indulgent desserts, second helpings, or even adding gravy can bring a wave of anxiety. 😟

But here’s the truth: it’s what you do most of the time that truly makes a difference to your long-term health. One meal, one day, or an extra helping of pudding is not going to derail the progress and habits you’ve built over the rest of the year. 💡

Of course, you can still include foods that align with your health goals as part of the celebration, but give yourself permission to enjoy the extras without guilt.

Christmas is a time for connection, gratitude, and celebration—food is part of that joy. So serve up the gravy, and the dessert, and remember that balance is what matters in the long run. 🎁

02/12/2024

Breakfast on the Run!

I usually encourage my clients to slow down and enjoy their meals mindfully, but let’s be real—sometimes mornings get away from us. On days like today, a quick, nutritious smoothie is a great option.

This glass of goodness contained:
🥛 Milk
🍌 Banana
🥜 Nuts & peanut butter
🌱 Chia, flax & psyllium
🍫 Cacao
🥥 Coconut
🍯 Dates
💪 Protein powder

Packed with fibre and protein, it kept me full and fueled without the added sugars in commercial breakfast drinks.

If you’re short on time, don’t let it derail your morning—blend up a smoothie like this one.

👉 What’s your go-to quick breakfast when time is tight?

26/11/2024

When living with Type 2 Diabetes, it’s common to believe that every single bite has to be perfect to manage your health.

But here’s the truth: aiming for perfection often creates stress, frustration, and guilt—and it’s not sustainable in the long run.

Sure, there are principles for healthy eating that are helpful to follow most of the time, but it’s what you do consistently, not perfectly, that truly impacts your health outcomes over time.

👉 If you’re stressing over every little ingredient or meal, ask yourself: Is this “perfect” approach adding unnecessary pressure to my life? Maybe it’s time to shift your focus to what works for you—something balanced, sustainable, and most importantly, manageable without stress.

Remember, dietary change is about progress, not perfection.

Address

Niddrie, VIC

Telephone

+61477962832

Website

http://deconstructingdiabetes.com.au/

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