Innholdsfortegnelse for May - June 2015 i Diabetic Living Australia

Learning curves Probably the most important thing I’ve learned about diabetes management is that there is so much to learn. Every day, thanks to DL’s expert contributors, I discover something new. For instance, I didn’t realise that sweating may cause your body to absorb insulin faster, which in turn may lower your BGLs. Not for everybody, just for some. You’ll find more advice on dealing with BGL lows (and highs) on page 108. Our clever food team has taught me that the best recipe for Macaroni and cheese, which you’ll find on page 62, is full of hidden vegies (truly, you wouldn’t even know they’re there!), not to mention half the kilojoules of a traditional version. And that sticky date pudding – one of my favourite desserts of all time…

Loving desserts! Diabetes has made me appreciate desserts more than ever, because I enjoy every mouthful and it’s no longer about the sugar high. – Fifi KaraKins NEW SALIVA TESTS FOR BGLS That’s exciting! I’ve been doing blood tests for 33 years! – Tracee Whatman A CURE FOR TYPE 1? Wouldn’t it be wonderful for those with type 1! I will keep my fingers crossed for you. – Dianna Kenyon That hypo feeling... My hubby gets a funny taste in his mouth and can feel the fog setting in. – Robyn Beer FINDING THE RIGHT DOCTOR If you don’t trust your doctor and health-care team, for goodness sake, go to someone else. Make it your business to educate yourself, ask sensible questions and also take sensible advice. – Wendy Flint…

How our food works for you see page 88 nutrition info PER SERVE 1788kJ, protein 42g, total fat 11.4g (sat. fat 3.5g), carbs 34g, fibre 5g, sodium 625mg. • Carb exchanges 21⁄3. • GI estimate low. • Gluten-free option. nutrition info PER SERVE 1629kJ, protein 36g, total fat 12g (sat. fat 4.8g), carbs 31g, fibre 14g, sodium 638mg. • Carb exchanges 2. • GI estimate low. • Gluten-free option. What you see is what you get... gotta love an over-the-top SANGA! nutrition info PER SERVE 1753kJ, protein 36g, total fat 11.5g (sat. fat 5g), carbs 40g, fibre 7g, sodium 566mg. • Carb exchanges 22⁄3. • GI estimate low. • Gluten-free option. nutrition info PER SERVE 1597kJ, protein 29g, total fat 9.9g (sat. fat 1.8g), carbs 41g, fibre 4g, sodium 799mg.…

AT ITS BEST Pumpkin is available all year round. SELECT Pumpkin is available in a range of varieties, colours, shapes and sizes. The most popular varieties are: Jap: With mottled grey-green skin and vibrant orange flesh, this popular sweet-tasting variety is delicious roasted, steamed or used in soups. Butternut: Bell-shaped with smooth, pale skin, butternut’s flesh is lighter coloured than Jap pumpkin. It’s good for roasting as it holds together well during cooking. Grey: The most common of this type is the Queensland blue. Heavy, with ribbed grey skin, it works well in sweet or savoury dishes. When purchasing a whole pumpkin, look for one that feels heavy and that has a thick, hard skin. If buying precut pieces, choose firm flesh and a sweet aroma. PREPARE Use a large,…

HOW TO MAKE... LIGHT AND CRISP MERINGUES Turn out perfect mini meringues – in three simple steps 1 Preheat oven to 100°C (fan-forced). Line 2 oven trays with baking paper. Separate 2 eggs and put eggwhites in a clean, dry medium bowl. Refrigerate yolks for later use. Add a pinch of cream of tartar to bowl. 2 Using electric beaters, whisk, on medium, until soft peaks form. Add ½ cup caster sugar (as a rule, use ¼ cup sugar for each eggwhite), 1 Tbsp at a time, whisking on medium-high after each addition until sugar dissolves. Whisk for a further minute or until mixture is thick and glossy. 3 Fold in ½ tsp vanilla essence. Using 2 teaspoons, spoon meringue onto prepared trays. Add to oven and reduce temperature to…

How can a year that began so horribly end on such a high? 2014 started badly for me. At 51 years old I thought I had it all. Then came the news. A relationship I’d been in for the past 15 years was over and we needed to part ways. Devastated, I moved out. I’d never been on my own before and quickly became severely depressed. I was also overweight and suffering from high blood pressure, high blood sugar and high cholesterol. A colleague of mine had lost 50kg with Cambridge Weight Plan, so I decided to write to Zoey Sheppard, my local Consultant. My initial consultation with Zoey was the day that I honestly believed changed my life. I wanted to lose weight but had no confidence. Thankfully Zoey…

SWAP 6 rice crackers with 3 Tbsp French onion dip FOR 3 Tbsp hummus with carrot sticks to save 900kJ, 5g fat, 7g saturated fat and almost 200mg sodium. SWAP a regular Gloria Jean’s mocha FOR a small Gloria Jean’s skim cappuccino to save 700kJ, 9g fat, 20g carbs and 17g sugar – good news for your BGLs. SWAP a fruit and nut bar FOR 30g dried fruit and nut mix to save about 340kJ and 4g fat. The fruit and nut mix has almost 10g fewer carbs and provides about 1 carb exchange.…

Feeling like it’s time to say goodbye to needles and strict routines? You’re not alone. Almost 15,000 Australians have swapped insulin pens for pumps, with better diabetes control and flexibility listed as the primary reasons. But is it the right option to help you manage your – or your loved one’s – diabetes? Diabetes educator Dr Kate Marsh looks at the pros, cons, products and prices to help you decide. What are insulin pumps? Suitable for people with type 1 and insulin-controlled type 2, pumps work by continuously delivering insulin through a very narrow flexible tube. This is attached to a small cannula, which is inserted under the skin of your stomach. The pump itself is slightly smaller than a mobile phone and is worn on your belt or waistband,…

Different types of meal boluses to help match the amount of insulin you’re taking to what you’re eating (for example, higher-fat or lower-GI meals). Most come in a choice of colours and/or have a range of ‘skins’ to allow you to personalise your pump. A bolus calculator (also called a bolus wizard). This works out a bolus dose based on your personal settings, carbohydrate intake, the amount of active insulin in your body as well as your current blood glucose level. A watertight casing, which means they should still work if you accidentally get them wet. Some casings are also waterproof, which is worth considering if you spend a lot of time in or around water. Alarms and reminders.…

LOW-GI SPUDS Carisma potatoes are the only certified potato in Australia to carry the Glycemic Index Foundation’s official low-GI symbol, with a GI value of 55. To achieve the low-GI rating, simply cook until al dente. The potatoes are flavoursome and versatile – easy to boil or mash. You’ll find Carisma potatoes exclusively at Coles supermarkets. Visit carismapotatoes.com.au GO THE GRAIN SunRice Doongara Clever Rice is a long grain rice exclusively grown in Australia. It combines everything you love about white rice with the bonus of being a naturally low-GI (54) food. This means it’s digested more slowly to provide a sustained energy release. It’s also easy to cook and tastes great! Visit sunrice.com.au PERFECT ADDITION Add a burst of garlic to your pasta sauces and homemade mayonnaise with Cobram…

Accentuate the positive There will always be days when your BGLs are acting up or your eating habits go off the rails. However, instead of beating yourself up about what’s going wrong, focus on what you’re doing right, says psychologist Lisa Robins from St Vincent’s Hospital Diabetes Centre and Virtual Clinic in Sydney. ‘While it’s important to work towards a good outcome, the unpredictable nature of diabetes and its self-management requirements mean that you won’t get a perfect number every time,’ she says. ‘If you’ve made your best effort to look after yourself, then you’ve done the most you can do.’ Check it out Have type 2 and prone to night sweats? ‘Sweating may indicate you have a hidden infection,’ says GP Dr Gary Deed. ‘Let your doctor know as…

Bitter Sweet With kids’ obesity levels skyrocketing in Australia, there has also been an increase in the number of children diagnosed with serious health problems, such as type 2. It may just be a timely reminder to give your family diet and lifestyle a makeover, especially if there’s a family history of diabetes. Talk to me OKAY? OKAY. If you’re looking for a simple, gentle way to discuss diabetes with your kids, psychologist Dr Janine Clarke offers the following tried-and-tested conversation starters... CHANGE TACK Instead of asking accusatory questions, such as, ‘Why are you so moody?’ or ‘What’s stressing you out?’ or ‘Why are your blood sugars so high?’, try to build up their confidence and keep the conversation going by asking, ‘How are you feeling today?’ or ‘How were…

nutrition info PER SERVE 1686kJ, protein 23g, total fat 14.3g (sat. fat 6.2g), carbs 39g, fibre 10g, sodium 625mg. • Carb exchanges 22⁄3. • GI estimate low. • Gluten-free option. How our food works for you see page 88 nutrition info Left: PER SERVE 1875kJ, protein 35g, total fat 13.6g (sat. fat 2.3g), carbs 44g, fibre 5g, sodium 709mg. • Carb exchanges 3. • GI estimate low. • Gluten-free option. Below: PER SERVE 1975kJ, protein 36g, total fat 15.4g (sat. fat 3.8g), carbs 45g, fibre 5g, sodium 106mg. • Carb exchanges 3. • GI estimate low. Leftovers GROCERIES Pistachios: Chop and sprinkle over fruit and yoghurt for breakfast. Add to a salad for extra crunch. Cashews: Munch on a few as a snack or toss in salads and stir-fries. Couscous:…

DID YOU KNOW? Some bought pizza bases can have up to a whopping 1000mg of sodium per serve. Our version has just 2mg! SCAN AND SHARE Use the free viewa app to scan this page and share this recipe with friends! Basic pizza dough PREPARATION TIME: 10 MINS PLUS 30 MINS PROVING MAKES 2 (ENOUGH DOUGH TO LINE 2 X 30CM ROUND PIZZA TRAYS) SERVES 8 (AS PART OF A LIGHT MEAL) 160g (1 cup) wholemeal plain flour 150g (1 cup) plain flour 7g sachet dried yeast 250ml lukewarm water Extra flour, for dusting Cooking spray Step 1 Put flours and yeast in a medium bowl and stir to combine. Pour in water. Using a flat-bladed knife, mix until dough starts to form a ball. Step 2 Turn out dough…

Roasted pumpkin and barley salad Fresh from the Med, this vibrant meal is one power-packed vitamin pill! see recipe, page 70 nutrition info PER SERVE 1191kJ, protein 12.5g, total fat 9.2g (sat. fat 2.6g), carbs 30g, fibre 13g, sodium 205mg ● Carb exchanges 2. ● GI estimate low. Chicken and leek soufflé omelette If you fluff things up a bit, you’ll take this French classic to a whole new level. see recipe, page 70 How our food works for you see page 88 nutrition info PER SERVE 1299kJ, protein 33g, total fat 13.4g (sat. fat 4.5g), carbs 13g, fibre 4g, sodium 464mg. ● Carb exchanges 1. ● GI estimate low. ● Gluten-free option. Poached chicken and risoni salad It’s lean and green, with plenty of bulk to keep you keen. Bellissimo! see recipe,…

Serves 2 (as a main) We show whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, ‘as an occasional dish’, it should only be eaten as a treat, such as once a fortnight. Brand names We sometimes use brand names to make it easy for you to find nutritionally suitable foods at the shops. Optional ingredients Whenever we list an ingredient as optional, it isn’t included in the nutrition analysis and it’s up to you if you want to use it. If you need to lose weight, reduce your salt or fat intake, or keep an eye on your carbs, just refer to the Nutrition Info box alongside each recipe. You can use…

Were there any clues leading up to your type 2 diagnosis? There’s no history of diabetes in my family. I was overweight and my cholesterol was a bit high, but otherwise my health seemed okay. It was only discovered because my doctor had to fill out a questionnaire in relation to a fitness certificate. He tested my urine and there was sugar in it. I had a glucose tolerance test and I was shocked when they said I had diabetes. That was in November 2013. How did you react to the news? I was a bit down, but I saw a dietitian and a diabetes educator, and I became determined to lose weight and reduce my cholesterol. In the past, my doctor had said that I needed to slim down,…

Yoga TYPICAL GROUP SIZE 5-20 WHAT TO EXPECT Classes range from mild to upbeat, depending on the style of yoga you choose. Breathing, stretching, relaxation and meditation are usually core elements. THE BENEFITS Better strength, mobility and flexibility. Yoga also calms the nervous system, which can be a great stress reliever. FIND A GROUP Visit yogaaustralia.org.au Walking TYPICAL GROUP SIZE 5-25 WHAT TO EXPECT Groups vary in terms of walk lengths and fitness requirements. THE BENEFITS Improved bone density, cardiovascular fitness and balance. UK research has found that joining a walking group can also boost your emotional and mental health. FIND A GROUP Visit heartfoundation.org.au and go to ‘Walking’ under the ‘Active Living’ tab. Dance TYPICAL GROUP SIZE 6-15 WHAT TO EXPECT A fun, instructional workout to music where you…

SCAN & SAVE Use the free viewa app to scan this page and save this guide to your phone. Handy! Chic Nuts (Roasted Chickpeas) High-fibre Chic Nuts are full of flavour and wonderfully crunchy. Compared to potato chips, a 25g serve contains almost a quarter of the fat and less than half the sodium, and provides more than three times the protein. Go Natural Raw Cacao Fruit Nut Almonds Raspberry bar As it’s sweetened with dates and berries, this bar is higher in carbs than others in this range. This makes it a good choice if you need a high-carb option, for example, before exercise. Pitango Free Range Chicken and Vegetable Soup A great cold-weather option, this soup is made from organic ingredients and is the next best thing to…

JOHNSON & JOHNSON ANIMAS VIBE The Animas Vibe is easier to read than other pumps and has an inbuilt food database to make carb counting simpler. Great for swimmers, it’s also waterproof for up to 24 hours to a depth of three metres. The Animas Vibe can be used in conjunction with the Dexcom G4 Platinum CGM, which gives you a glucose reading every five minutes and shows stable, rising or falling levels. Bear in mind, however, that like the Medtronic CGMs, this comes at an additional cost. It’s distributed in Australia by Australasian Medical & Scientific Ltd. animascorp.com MEDTRONIC MINIMED PARADIGM VEO SYSTEM If used with the optional CGM, this insulin pump recognises low glucose levels from the sensor and issues a warning. If no action is taken, the…

Our family loves a party. This one in particular was a celebration of the baptism of my beautiful niece Juliette, daughter of my wonderful sister-in-law Brooke and my brother Mikey. Brooke can certainly organise a cracker of a party and this was no exception. It was at their home, overlooking a tree-filled valley with a stream, where every visit is an adventure. We had started early – as christenings often do – and at least 60 of us were right in the mood, enjoying finger food, a few drinks and the sounds of play from a bevy of children. Time flew, and although I was aware that I needed to keep a close eye on my blood sugar and food intake, the fun took over (as it can so easily…

Rethink your drinks New research suggests that people in their 50s and 60s who consume more than two alcoholic drinks each day have a 34 per cent higher risk of having a stroke than the rest of the population. Cut your risk factor by setting a two-drink limit, or only drinking every second night. 25-30g The amount of fibre the Heart Foundation recommends that healthy adults eat each day. Dates are great! QUICK QUESTION: CAN PEOPLE WITH TYPE 2 STILL ENJOY EATING DATES? ‘YES. DATES MAKE A HEALTHY SNACK AND HAVE A MODERATE TO LOW GI VALUE, DEPENDING ON THE VARIETY,’ SAYS DR KATE MARSH. ‘HOWEVER, LIKE ALL DRIED FRUIT, THEY ARE HIGH IN NATURAL SUGARS SO SHOULD BE EATEN IN MODERATION. ABOUT 4 DATES GIVE YOU 1 CARB SERVE,…

With its melt-in-the-mouth caramel flavours, scrumptious nutty texture and a drizzle of your fave topping, this date slice is right up there in the ultimate collection of fine winter desserts. There’s lots more to celebrate, too! This remarkable remake has just half the kilojoules of a regular sticky date pudding. On top of that, the fat content is reduced by more than two-thirds and the carbs by a half! We cut the sugar by using a ripe banana for sweetness, which also adds fibre. Every good sticky date deserves a little drizzle. Whether you make our Vanilla custard or opt for a caramel topping, portion size is key – just stick to our suggested serves. Sticky date slice PREPARATION TIME: 15 MINS PLUS 15 MINS STANDING COOKING TIME: 20 MINS…

Chinese spiced chicken skewers with salad Love Asian flavours? This spicy dish really sticks out. see recipe, page 60 How our food works for you see page 88 nutrition info PER SERVE 1669kJ, protein 37g, total fat 2.8g (sat. fat 0.7g), carbs 49g, fibre 6g, sodium 493mg. ● Carb exchanges 31⁄3. ● GI estimate low. ● Gluten-free option. Meatball sub Beef up your filling with a tasty sauce and salad, and have yourself a ball! see recipe, page 60 nutrition info PER SERVE 1804kJ, protein 33g, total fat 13.9g (sat. fat 4.9g), carbs 38g, fibre 9g, sodium 480mg. ● Carb exchanges 2½. ● GI estimate low. ● Gluten-free option. Salmon mornay Just 25 minutes is all it takes for creamy comfort food with golden crunch! see recipe, page 60 GOOD for YOU A…

How our food works for you see page 88 nutrition info PER SERVE 499kJ, protein 3g, total fat 3g (sat. fat 1.8g), carbs 18g, fibre 4g, sodium 21mg. ● Carb exchanges 1¼. ● GI estimate low. Peach and strawberry teacup crumbles Let your cup runneth over with fruit and crunch! see recipe, page 80 Quick raspberry and vanilla microwave pudding How’s this for an easy pop-up sweet: five minutes prep and it’s on the table in 20! see recipe, page 82 nutrition info PER SERVE (with sugar) 677kJ, protein 4g, total fat 3.9g (sat. fat 1g), carbs 26g, fibre 5g, sodium 80mg. ● Carb exchanges 12⁄3. ● GI estimate medium. PER SERVE (with sugar substitute) 559kJ, protein 4g, total fat 3.9g (sat. fat 1g), carbs 18g, fibre 5g, sodium 80mg. ● Carb…

● TAKE A LOOK When you’re tucking into takeaway, put it on a plate rather than eating it straight out of the bag or box. This way, you can see exactly how much you’re eating, and you’ll be less likely to overindulge. ● MIX IT UP If you tend to stick to eating what you’re familiar with, your body becomes accustomed to processing the same foods after a while. So, try rotating your meals to kick-start your metabolism. ● MAKE IT BRISK When you’re walking, try going at a pace of 125-130 steps per minute. (If you can’t keep it up, walk quickly every second day, then at your normal speed the rest of the time.) This will help you burn kilojoules faster, even when you’re not doing a dedicated…

There’s nothing wrong with eating between meals if you’re hungry, particularly if it stops you from overeating later. Enjoying three small meals and two or three snacks each day can also help keep your BGLs stable. Snacks play an important role in a healthy eating plan. Here’s how to make the most of these mini meals. Make a plan The size of your snacks – and how often you eat them – depends on your weight, activity levels, BGLs and whether you manage your diabetes with medication, insulin, or diet and exercise. Your dietitian can help you build a meal plan that’s tailored to your needs, however, a good guide is to select snacks that contain no more than 10-20g of carbohydrate and about 300-600 kilojoules. (For example, a medium…

What happened in the lead-up to your diagnosis? I was drinking litres and litres of water but was still feeling thirsty. Mum and I love shopping, but going to the shops started to make me feel anxious. I was really stressed if I didn’t have a drink bottle. It was embarrassing, because I also needed to go to the bathroom all the time. If there wasn’t one handy, that made me feel anxious, too. It was probably the worst thing I’ve ever experienced in my life. You must have wondered what was going on… It all started about a week after I’d had exams, so Mum thought it was stress. I Googled my symptoms and every site that came up talked about diabetes. We laughed it off, we were sure…

1 Talk to the experts If you’re thinking about switching to a pump, talk to a diabetes educator – go to adea.com.au to find a CDE in your area. Some hospital-based diabetes centres run pump information sessions, where you can meet with the companies who provide pumps. You can also see reps individually to find out more about specific products. Some will even loan you a pump to wear (without delivering insulin) to get an idea of what using one feels like. 2 Try before you buy If you don’t have private health insurance but are willing to sign up, you’ll find that most pump companies will loan you a pump until your waiting period is up (usually 12 months). Considering the cost of a pump, taking out health insurance…