Why Your Diabetes Management Plan Might Not Be Working – And What You Can Do About It

When it comes to managing diabetes, adopting a diet is important However, not all plans are created equal, and some might not bring the results you hope for. There might be numerous reasons that your dietary approach is not working. Here are three common reasons why this might be the case, along with actionable tips to turn things around.

1. It’s a “Diet,” Not a Lifestyle Change

The term 'diet' often implies a temporary phase with a beginning and an end, which can lead to a cycle of restricting and overeating. Instead of thinking in terms of what you can't eat, focus on nourishing your body with foods that helps manage your appetite, fuel activity and support long term lifestyle changes.

Action Tip:

Transition from a diet mentality to a lifestyle approach by incorporating food intake that you enjoy that also fits with your health goals. This shift not only enhances your physical health but also your mental wellbeing by removing the “dieting mentality” and guilt associated with eating.

2. Stress About Adherence

If the thought of sticking to a specific dietary plan causes you stress, it may be time to reconsider your approach. Stress about your food intake can increase appetite, lead to “all or nothing thinking” regarding food intake – which  defeats the purpose of the dietary plan itself.

Action Tip:

Create a flexible eating plan that feels less like a strict regimen and more like following some principles of eating that form part of your daily life. This can reduce anxiety and make your eating part of your life, not the focus!

3. Not Addressing Underlying Habits

Without understanding the habits and behaviours that influence your food choices, any diet plan is less likely to succeed. Insight into these patterns can guide you to better manage your diabetes.

Action Tip: Take note of what triggers your eating habits, like non hungry eating or snacking at the desk or while watching TV, and develop strategies to address these behaviours. So much of what we do is out of habit, and being aware of these, and creating new habits is important to make lasting changes.

Conclusion The dietary management of your diabetes isn't just about choosing different foods; it's about your approach to eating. If you're finding it challenging to manage your diabetes effectively with your current plan, it might be time to try a new approach.

If your current plan isn’t giving you the results you need, or if you feel you could use some more guidance, don’t hesitate to reach out.

Decaf Decision: Lessons Learned from Changing a Simple Morning Habit

Decaf Decision: Lessons Learned from Changing a Simple Morning Habit

Changing coffee to decaf in the morning was more about examining a habit than the caffeine itself.

I've always been a coffee enthusiast. The aroma, the flavour, the ritual of brewing – it's all a delightful part of my day. But recently, I made a surprising change: I switched my morning coffee to decaf. And no, it's not for the reason you might think.

The Unexpected Morning Shift

You might assume I ditched caffeine to cut back on my intake, but there's more to it. As a dietitian, I'm well-versed in the strategic use of caffeine – like for boosting focus, or before exercise. But then, I started questioning my morning routine.

Waking up full of energy, I wondered: do I really need that caffeine boost first thing in the morning? Or had it just become a habit? This question led me down an interesting path of self-exploration.

Habits Under the Microscope

Much of my work involves helping clients break old habits and form new, healthier ones. I even have a shelf full of books on habit formation! So, I decided to put my knowledge to the test. Could I alter my own morning coffee habit, and what would that process look like?

The Three-Week Experiment

Fast forward three weeks, and I can happily report success in switching my first coffee of the day to decaf. This wasn't a New Year's resolution per se, but it was a conscious decision – a choice to cut away other options.

I love the word "decide." Its origin means to cut off – choosing one path and leaving others behind. This decision wasn't just about coffee; it was about examining and altering a deeply ingrained habit.

Systemising Change

James Clear, in his book "Atomic Habits," states, "We don't rise to the level of our goals, we fall to the level of our systems." By changing my system – the way I approach my morning routine – I've managed to shift a long-standing habit. But have I broken the old habit or started a new one? Science says it takes about 66 days to form a new habit, not the often-cited 21 days.

Beyond Coffee: Applying the Lessons

This experiment goes beyond just my morning coffee. It's a template for how I approach other areas – like work productivity, reducing screen time, and my freediving training.

Your Habits and Resolutions

As we see most New Year's resolutions start to wane by late January, it's crucial to focus not just on the goals but on the habits that underpin them. It's about the systems we create to support these changes.

So, if you're struggling with your resolutions, maybe it's time to examine your underlying habits. Are they supporting your goals, or do they need a rethink?

Let's Work on It Together

If you're looking to create healthier habits this year and need support to stay accountable, I'm here to help. Together, we can explore your routines, identify areas for improvement, and develop systems that align with your goals. Let's make this year about more than just resolutions – let's make it about lasting change.

Your Long-term Solution To Take Control

What I’ve learnt in the last 20 years working as a dietitian in the area of diabetes management is that education programs and providing advice doesn’t directly translate to behavioural change. 

When first diagnosed with Type 2 Diabetes, everyone  wants to know what to eat. 

You may look on the internet, see many different opinions, contradictory advice, news stories, clickbait headlines, social media mixed messages, expert and anecdotal opinions and dietary zealots proclaiming to have the best system, short term fixes. A google search of “what to eat with Type 2 Diabetes” generates about 731 million hits.

This results in confusion, and this breeds frustration. 

But knowledge is not the only solution. 

You may see a doctor, dietitian or nutritionist who provides

• A handout, and generic information. However, that may not fit into your budget, lifestyle, personal preferences

• A list of foods to cut out or a meal plan with rules about eating

• Information overload - too much detail without actionable steps

And, we know that the recall in medical appointments is only about a third of the advice provided. 

The current model of providing nutritional advice, sending clients on their way and hoping that things go well is fundamentally flawed, and unsuccessful for the vast majority of people. Despite the fact that knowledge and awareness are important, they are simply the kick start to your health journey.  The abundance of nutrition and health information should have already generated a population of optimal nutritional and health status, but this isn’t the case. So what’s missing?

Just as NYE resolutions don’t work, an intention to make significant activity and dietary changes is not sustained, and a wish doesn’t achieve results. 

What happens? Intentions fade, life gets busy. Monday’s plans are a distant memory by Wednesday. Answers to questions get forgotten, if in fact the correct questions were asked in the first place (hello “is keto the best diet?”).

Quick fix strategies, and 6 weeks transformations provide short term results. 

But we are playing the long game. 

Diabetes is a long term condition, and we need a long term solution that fits the diabetes journey. 

Clients sometimes come to a consultation with good food knowledge, and some of my clients have been known to say “ I know what you’re telling me”. Or “I know what to do, but for some reason I DON'T DO IT”

But there is a difference between knowing something and doing. Transformation lies in the implementation rather than the knowledge. [link to blog article knowing stuff https://deconstructingdiabetes.com.au/diabetes-diet-information/2018/4/11/does-knowing-nutrition-stuff-changing-nutrition-stuff] 

The implementation involves moving from the knowledge stage to the intention of change (link to article: https://deconstructingdiabetes.com.au/diabetes-diet-information/keeping-to-new-year-plans )

, then actually starting to change and finally taking measures to prevent relapse or stopping change. Behaviour change occurs as a result of habits that are performed consistently. 

In the words of James Clear – Atomic Habits – Success is the product of daily habits – not once in a lifetime transformations. 

We have asked clients what’s missing and they have told us they need a way to keep them on track – so we have changed the way our service is delivered. 

We have developed a series of tools : daily and weekly habits checklists and a diabetes habit journal that are currently in a written form – these tools cover the areas of dietary intake, planning and organisation, movement and activity, as well as health and diabetes tasks.

Daily and weekly reflection, highlighting successes and challenges, goal setting and developing an action plan for the future. 

We know what gets measured actually gets managed. And what gets recorded forms the basis upon which future dietary advice, and change can be made. 

This is the reason Deconstructing Diabetes is moving towards package programs rather than the traditional model of a “one off” dietitian consultation. The clients who are in our programs achieve much greater health outcomes, improve diabetes control, are more involved in their management, feel supported, accountable and empowered.  

Our focus is on the “How to Eat” rather than just “what to eat”. 

And that’s why we provide you with the skills to make good food choices, and create lasting habits rather than follow a meal plan or list of foods that are “good or bad”.

Back to School with Dietary Intake and Type 2 Diabetes

School is back this week.

A common thing many people with Type 2 Diabetes need to do is revisit the basics.

This week, we are going to go back to school, and revise some of the basics of healthy eating with Type 2 Diabetes.

EAT UNPROCESSED FOODS

Lesson 1 with going back to school is a reminder to eat mostly unprocessed foods.

Unprocessed foods in general contain more nutritional value (protein, fibre, vitamins and minerals) and less salt sugar and processed oils.

Think fruit instead of fruit juice. Include more vegetables on your plate. Home cooked meals rather than take away or eating out. Include legumes, nuts and seeds. Grain breads and cereals instead of white bread and highly processed cereals. Plain milk rather than flavoured milk. Natural or Greek yoghurt instead of sugar sweetened options. Lean meats rather than processed deli meats.

They in general are more satisfying and contribute less total calories, salt and refined carbohydrate.

They also contribute less towards blood glucose levels.

LIMIT PROCESSED FOODS

Highly processed foods in general contain less nutritional value, as well as higher salt, sugar, processed fats and total calories.

They also contribute more towards blood glucose levels.

Rather than look at these types of foods as “bad”, a better approach is to consume them in small quantities and not too often.

What you do every now and then won’t make too much of a difference with your glucose levels.

EAT FOODS THAT FILL YOU UP

Sometimes we need a reminder to not go hungry by eating foods that fill you up.

Having enough good nutrition help with satiety, which is the feeling of being satisfied after eating. Including high fibre, low glycemic index carbohydrates, and non starch salad and vegetables are nutrient dense and provide a feeling of fullness.

Including protein with meals and with snacks can also provide a feeling of satiety

CONSCIOUS OR MINDFUL EATING

Practise eating consciously or mindfully.

Conscious eating means paying attention to the taste, texture, smell, mouthfeel, visual appearance as well as the origin or source of the food eaten.

Distractions such as eating when driving, at the desk or when watching TV decrease awareness of meals and snacks.

Having a designated meal area to eat without distractions increases awareness of appetite signals and also increases enjoyment of foods.

Eating consciously can also help you eat less.

EAT A DIETARY INTAKE THAT YOU CAN MAINTAIN AS PART OF YOUR LIFESTYLE

Eat a dietary intake and foods that you can maintain long term.  

Short term programs create short term results. Diabetes is not a quick fix.

The best diet is not a diet. The best diet is a in fact a lifestyle, a program that you can maintain.

New Year Plans - How to Make them Last

January 1st is often to set goals for the new year.

Many plans aren’t continued beyond a week or a month, before returning to older habits and behaviours.

Next year can be different.

Here’s how:

Setting easy to achieve goals is rewarding as you achieve them.

Small goals, performed consistently add up

Take care of the small daily habits, as this is what will all add up and allow you to achieve your big goals.

Extreme rules and dietary restrictions are difficult to maintain from a psychological, practical and time management perspective.

For the majority or people, extreme programs aren’t maintainable in the long term.

Regular monitoring, daily checklists, food diaries and habit journals are great for keeping you accountable and on track.

You are looking for progress rather than perfection.

It’s important to follow principles rather than rules.

Rather than thinking you need to be perfect all the time, it’s more important to follow eating principles most of the time, and be consistent with your approach.

Managing the Festive Season with Diabetes

Managing the festive season can be difficult for some people to manage. Our team have put together a few tips to help you out at this time.

Nutritional Management of Diabetes Clients via Telehealth During COVID 19 and Beyond

Covid 19 has accelerated the use of digital technology for healthcare in Australia.

At the start of the pandemic, policy measures were initiated to support health system capacity, protect patients and health care providers from exposure to infection risk , and maintain healthcare.

Diabetes management via telehealth had been on the horizon for a number of years, mostly used in regional areas. Diabetes management consultations include the review of glucose data, and the remote monitoring of glucose and provision of education, and support.

The pandemic forced health care into a new paradigm, and enabled clients a revised way of being supported. It has been stated that a decade of work was made in a week.

This has created benefits and opportunities for access, support and care for clients.

Telehealth includes phone and video – consultations via a secure, encrypted platform. This technology enables screen sharing, and the provision of education and support materials.

Clients can be seen in the comfort and privacy of their home or office. Travel time to get to clinics, factors including child care, time off work, waiting times, etc are no longer a barrier.  Appointments can be scheduled during lunch breaks, after hours and on weekends, with less disruption to the day.

Deconstructing Diabetes clients have jumped at this possibility, and because commuting is not a limitation, our service is also seeing rural and interstate clients. Our referrer network has expanded far beyond the local area we were previously servicing.

This service has also enabled more regular support, and we have experienced less cancellations and appointment rescheduling.

Clients are more engaged in their own management. Our service has online pre initial and review consultation questionnaires for lifestyle, habits, dietary behaviour and goals. We have found clients to come to their appointments better prepared, having reflected on their dietary intake and diabetes management.

Telehealth enables a dietitian insights into what’s in a clients kitchen, review shopping lists, food products, etc. This enhances the consultation by better tailoring to the clients real world situation.

Family members and support persons also find it easier to be involved in the consultation.

In the last 2 months I’ve presented at the Australian Diabetes in Pregnancy Society (ADIPS) and also the Australasian Diabetes Congress (ADS / ADEA) on the theme of Telehealth and nutritional management of diabetes. Topics covered were the benefits, challenges, tech set up, administrative and practical aspects of changing from bricks and mortar clinics to online.

The experience of using telehealth for the last 1.5 years has expanded the scope of traditional model of nutrition consultations, and enabled new possibilities for using digital health, improving products and services in the future.

We are working on some very exciting projects in the digital space which will further enhance the diabetes management for our clients!

Watch this space for some announcements soon!

EOFY = End Of Fad Diets & Yo-Yo Dieting

EOFY is End of Financial Year and we are also proposing an End of Fad Diets and Yo-Yo Dieting.

EOFY. End Of Financial Year and End of Fad Diets and Yo-Yo Dieting.

At tax time we gather our income and expenditures, level our checks and balances over the year, make an appointment with the accountant and submit to the tax department.

For some, these numbers come as a surprise, with little thought going into squaring books in the previous 12 months.

Somewhat like New Year’s Eve. A time of reflection on goals from 1 year ago, with little thought into the previous 12 months. Some of these goals may have been health related.

So, if an extreme dietary regime / unsustainable program or weight loss followed by weight regain has been on your list of checks and balances this year, maybe this is a good time to revisit your approach.

This is a good time to take an inventory of what’s working, what’s able to be sustained in the long term, what barriers are in the way.

EOFY is about focusing on healthy eating and exercise behaviours, meal planning, organisation, having a program which controls hunger, is nutritious and is sustainable.

This compares to short term, restrictive eating, weight loss and subsequent weight gain.

Like visiting your accountant to stay accountable, a dietitian specialising in healthy eating habits helps to keep you avoiding fad diets and yo yo dieting, and keeps you accountable through the year, not just at EOFY.