Innholdsfortegnelse for May/June 2016 i Diabetic Living Australia

I have a confession to make. I’m one of those people who knew they had type 2 in their family but chose to ignore it. No one talked about it, which made me feel that my diabetes risk wasn’t much to worry about. But once I started reading Diabetic Living, that changed. I realised I had to rethink my diet and haul myself out of bed to walk every day. No excuses! What a wake-up call DL has been. I’ve gone from having a vague idea about diabetes to wanting to discuss it with everyone! So if you chance upon me, say hello because I’m up for a chat. And, if you haven’t already done so, please make your family, friends and colleagues more diabetes aware. This epidemic has been…

Write to us WIN GREAT PRIZES UP FOR GRABS! SIMPLY TELL US WHAT YOU THINK ABOUT DIABETIC LIVING Email diabeticliving@pacificmags.com.au Post to Diabetic Living, You Tell Us, GPO Box 7805, Sydney, NSW 2001. Include a daytime phone number and mailing address. For conditions, visit bhg.com.au The writer of each published letter wins a bottle of John Plunkett Dark Spot Eraser. This highly concentrated serum targets dark spots for a lighter, brighter, more even skin tone. RRP $39.95 from selected pharmacies or johnplunkett.com.au star letter MEDALS OF PRIDE When I was diagnosed with pre-diabetes, I didn’t despair – I declared war! Promoting myself to general, I plotted to vanquish the enemy that threatened my precious body. My weapons? DL magazine, a re-stocked pantry, sports shoes and my resolve. With your delicious and…

Take the next step towards a diabetes-free future with the DL Change4Life campaign Have you heard about Change4Life? Launched in our January/February issue, this ongoing campaign aims to raise awareness about type 2 diabetes. Type 2 is Australia’s fastest-growing condition, however it’s estimated that as many as 58 per cent of cases can be prevented by making healthy lifestyle choices. Now is the perfect time to urge your loved ones to take the type 2 risk assessment quiz, see their GP and make healthy eating choices. STEP 1 Assess your risk today Type 2 has no single cause. Major risks include: ● Having a family history of diabetes. ● Being overweight or obese. ● Being over 55. ● Lack of exercise or a poor diet. ● Being over 35 with…

Soothe your skin As the weather cools, it’s more important than ever to keep your body hydrated. Hot baths and indoor heating can cause skin to dry out, which can lead to itching, cracking and infections. Show your skin some TLC by moisturising daily with NS-7 Dry Skin Moisturiser. Visit plunketts.com.au for more. TRIED AND TESTED Head off hypos Treat hypos (low blood glucose levels) in a hurry with Nipro TRUEplus Fast-Acting Glucose. Available as a tablet, drink or gel, it’s perfect to keep in your handbag, desk drawer or glove box. Visit truecare.niproaustralia.com.au Stay in focus Need more help? Looking to give your diabetes management a healthy boost? A credentialled diabetes educator (CDE) can help you improve your self-management and provide expert advice so you stay well every day.…

Mums deserve to feel treasured, which is why Alison Roberts chose to celebrate with smoked salmon and bubbles – luxurious treats that she and her own mother love. ‘This menu feels special but it’s easy,’ says Alison, pictured with her children Erin, 15, Jade, 10, and Noah, seven. ‘Mother’s Day starts with the kids bringing me breakfast in bed. Then we meet my parents and the rest of the family for a picnic. It’s relaxed and, best of all, I get to spend it with Mum.’ How our food works for you see page 90 nutrition info Left: PER SERVE 672kJ, protein 8.3g, total fat 7.2g (sat. fat 3.1g), carbs 13g, fibre 3.9g, sodium 302mg. • Carb exchanges 1. • GI estimate low. Salmon and pumpernickel bites PREPARATION TIME: 10…

gluten free How our food works for you see page 90 nutrition info PER SERVE 1831kJ, protein 45g, total fat 10.2g (sat. fat 2.1g), carbs 34g, fibre 13g, sodium 174mg. • Carb exchanges 21⁄3. • GI estimate low. • Gluten free. Spinach, tomato and rosemary lentils with paprika chicken PREPARATION TIME: 10 MINS COOKING TIME: 35 MINS SERVES 2 (AS A MAIN) 2½ tsp extra virgin olive oil 1 carrot, finely chopped 1 stick celery, finely chopped 1 small brown onion, finely chopped 2 cloves garlic, finely chopped 3 sprigs rosemary, leaves picked 300g ripe tomatoes, chopped 1 tsp Massel Salt Reduced Chicken Style Stock Powder 185ml (¾ cup) boiling water 420g can no-added-salt lentils, rinsed and drained 2 tsp red wine vinegar 75g (3 cups) baby spinach leaves 2…

How much is enough? The recommended number of serves of vegetables to eat each day is five. One serve is approximately 75g, which is half a cup of cooked veg, one cup of salad or one medium tomato. The benefits of vegies STEADIER NUMBERS Although sweet potato, potato, corn and pumpkin are quite carb-rich, most vegies are low in carbohydrates, meaning they won’t cause big spikes in your blood glucose levels (BGLs). Keep in mind that one carb exchange (15g) is about one cup (300g) of cooked pumpkin or half a cup (125g) of corn, potato or sweet potato. A FIBRE BOOST All plant foods contain fibre, which assists in digestion and is essential for optimum bowel function. For an added fibre boost, eat your vegies with the skin on.…

AT THEIR BEST Pears are in the shops throughout most of the year, but different types are available at various times. Classed as pome fruits (meaning they have a core of small seeds surrounded by an outer fleshy part), pears are related to the apple, nashi and quince. They come in various shapes, sizes and colours, all with creamy-white flesh. Corella is small to medium in size and in the shops from May to October. It’s best eaten fresh or used in a salad. Beurre bosc is available from April to November. Sweet and juicy, it’s one of the best pears for cooking. Josephine has a rich flavour and is an excellent eating pear. It’s in store from May to November. Packham can be found from April to January. 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 it to track all of your nutritional requirements, as well as count your carbs and carb exchanges. You’ll also find out whether a recipe is low, medium or high GI, or gluten free. Easy! Alison Roberts, Food Editor (far left) Lisa Urquhart, Dietitian Salmon, spinach and corn pizza PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS SERVES 2 (AS A MAIN) 2 Vitastic Souvlaki & Pizza Lite Pittes 2 tablespoons sweet chilli sauce 60g (6 cups) baby spinach leaves 50g button mushrooms, thinly sliced ½ small red capsicum, cut into thin strips 60g (1.3 cup) fresh or frozen…

Famous for his bestselling books, UK-born Dr Michael Mosley trained as a doctor before pursuing a career in journalism and earning success as an awardwinning science presenter. Then in 2012, the married father of four was told he had type 2 diabetes. ‘I was shocked,’ he wrote, ‘but rather than start on a lifetime of medication, I decided to make a documentary for the BBC in which I would seek out alternative ways to improve my health.’ The result was the program Eat, Fast & Live Longer and The Fast Diet book. Dr Mosley changed his diet, lost weight and his blood glucose levels (BGLs) returned to normal. Next, he investigated whether people can lose weight fast and reprogram their bodies in order to prevent or reverse type 2. His…

CAN YOU TELL US A BIT ABOUT YOUR ACCIDENT? I came off a jump and didn’t make the landing correctly. I broke two vertebrae and five ribs, dislocated my hip, tore my hamstring, did severe damage to my pelvis. The injury affected my whole left side, so a lot of the rehab’s been about realigning and restabilising myself. Through rehab I found Pilates. Mentally it’s been a big challenge because when you’re used to doing everything – before I went into snow sports I was a dancer for 15 years – I took my body for granted and had to piece it together again. I’m five years into rehab and I still work with a physio, corrective exercise specialist, chiropractor and myotherapist almost weekly. It’s not nearly as painful as…

In 1922, one of medicine’s most incredible moments took place in a Canadian hospital ward full of children, most of whom were in diabetic ketoacidosis comas. Scientists went from bed to bed, injecting the children with a new purified extract: insulin. One by one, they all awoke from their comas. A room of death and gloom became a place of joy and hope. This story floored me when I first heard it – tear ducts welling up and all. ‘Joy and hope’ are emotions that I focus on now, especially when I look back on my first diabetes camp. Year one with type 1 was a tough one. It all seemed pretty unfair. No more one-cent lollies on a whim; needles and finger pricks on multiple occasions daily. At times,…

In conversation with... Danielle Veldhoen Podiatrist, Royal Prince Alfred Hospital, Sydney What is a podiatrist and how can they help me? A podiatrist is an allied health professional who can provide comprehensive advice on how to look after your feet. They can assess and treat general foot problems, as well as any directly related to your diabetes. Diabetes can cause damage to the nerves and blood vessels in your feet, which can lead to serious complications such as foot ulceration, infection and amputation. This is why it’s so vital to take care of your feet. What made you decide to pursue a career in podiatry? A great experience with a podiatrist following an injury influenced me to become one myself. I decided to specialise in diabetes after graduating, and I…

What I have in my hypo kit… A banana, plenty of water… Oh, bugger it – take a picnic! – Leanne Murrin DIABETES IN THE CLASSROOM My grandson was diagnosed with type 1 at age two. His teachers have been brilliant. They always consult with his mother if there is an outing for the kids, swimming lessons or anything that can impact on meal times. – Wendy Flint When test strips go walkabout… Ha ha! I found a strip on the cat’s tail once! – Amanda Axiak SOOTHING RESTLESS LEGS I have had restless legs syndrome (RLS) for at least 30 years. If I put extra-strength Deep Heat on my lower back and a hot wheat pack either on my hip or lower back before bed, it stops the urge…

1 Watch out for hidden sugars: While fresh fruit is healthy, it is also a concentrated source of sugar, so stick to just two pieces each day. Keep in mind that dried fruit contains a large amount of sugar – just 6-8 pieces can contain the same amount of the sweet stuff as two pieces of fresh fruit, so fresh is always best. 2 Go Greek! Did you know that fruit yoghurt can contain as much as 30g or six teaspoons of sugar in a single tub? Swapping to plain Greek yoghurt will slash your sugar intake by 20g and it’s rich in protein and calcium. Add fresh berries or a dash of cinnamon or vanilla for extra flavour. 3 Become a supermarket sleuth: Low fat can often mean more…

Health nuts Thinking about switching from cow’s to almond milk? Be careful, warns Dr Kate Marsh. It may seem healthier, but almond milk is mostly water and most brands contain less than five per cent almonds. ‘It also has much less protein than regular milk (0.3-0.7g per 100ml compared with about 4g per 100ml for low-fat cow’s milk) and no calcium, though some brands add it,’ she says. ‘Many also add sugar, so if you do switch, go for unsweetened varieties with added calcium.’ 455 The number of grams of lean red meat adults should limit themselves to each week, according to guidelines Fishing for supplements Omega-3 fatty acids occur naturally in fish such as salmon, mackerel and herring. They are great for your heart and are thought to reduce…

Sibling rivalry is normal, but when you add diabetes to the mix, the competition, jealousy and arguments that take place between brothers and sisters can take on a new dimension. Siblings can often feel left out as parents understandably focus on the needs of their child with diabetes. Resentment and jealousy can also build as changes are made to daily routines to accommodate their diabetes management. Children are less likely to talk about their feelings than they are to act them out. Feeling ‘less special’ than a child with diabetes can increase misbehaviour and fights between siblings as children compete for the most valuable of rewards: parental attention. The key to reducing tension between siblings is to make sure that all children feel loved, special and involved. It’s a good…

How our food works for you see page 90 nutrition info PER SERVE (with sugar) 725kJ, protein 5g, total fat 5.4g (sat. fat 1.3g), carbs 25g, fibre 2g, sodium 133mg. • Carb exchanges 12⁄3. • GI estimate medium. PER SERVE (with sugar substitute) 530kJ, protein 5g, total fat 5.4g (sat. fat 1.3g), carbs 13g, fibre 2g, sodium 133mg. • Carb exchanges .. • GI estimate low. Lemon delicious pudding PREPARATION TIME: 10 MINS COOKING TIME: 50 MINS SERVES 8 (AS AN OCCASIONAL DESSERT) Cooking spray 50g light margarine 110g (½ cup) caster sugar or Equal Spoonful ¼ cup Equal Spoonful 3 x 50g eggs, separated 120g tub unsweetened apple puree Finely grated zest of 1 lemon Freshly squeezed juice of 2 lemons 75g (½ cup) wholemeal self-raising flour 375ml (1½…

Low in energy and carbohydrate, and high in fibre, spinach is great for your blood glucose levels (BGLs)! Spinach is used in most international cuisines. It’s available all year round but its peak season is May to September. It is an excellent source of vitamin K, vitamin A, vitamin C and folic acid, and is a good source of manganese, magnesium, iron and vitamin B2. To ensure you get the best iron absorption out of your spinach, make sure you eat foods containing plenty of vitamin C – which you can find in tomatoes, oranges and apples – at the same time. NUTRITION INFO (per 100g fresh spinach) 95kJ, protein 2.4g, total fat 0.3g, carbs 0.6g, fibre 4g, sodium 21mg. KNOW YOUR LEAVES 1. Silverbeet While not technically spinach, silverbeet…

GROCERIES 200g pkt dried rice stick noodles 260g jar Beerenberg Tomato Chutney 210g jar Five Tastes Thai Red Curry Paste 260g pkt Wattle Valley Soft Lite White Wraps 750g pkt SunRice Doongara Clever Low GI White Rice Massel Salt Reduced Vegetable Stock Powder 500g pkt pearl barley FRUIT AND VEGETABLES 2 red capsicums 200g broccoli 1 bunch broccolini 2 zucchini 1 carrot 2 leeks 1 brown onion 1 red onion 1 Lebanese cucumber 100g orange sweet potato 300g butternut pumpkin 400g punnet tomato medley mix 500g tomatoes 200g mushrooms 250g pkt Love Beets Baby Beetroot 2 large limes 1 lemon 50g rocket leaves 100g pkt baby kale 1 bunch coriander 1 bunch rosemary 1 bunch basil 1 bunch flat-leaf parsley 250g pkt bean shoots MEAT AND POULTRY 500g pkt Woolworths…

Was your diagnosis a surprise? It sure was. Some family members had type 2 diabetes but I never thought it could happen to me. I was overweight – I was 110kg and I’m 186cm tall – and sometimes I was a bit naughty with what I ate, but I wasn’t eating lollies or cakes every day. It never occurred to me that I might be at risk of getting sick. So how did you know something was amiss? Whenever my wife, Sam, and I ate out, I’d feel really tired – sometimes to the point of actually falling asleep – within 45 minutes of eating. I didn’t think much of it, but one day I felt really ill and Sam had to call a doctor to our home. He took…

You don’t need a gym membership to get in shape. Household tasks like gardening and vacuuming burn kilojoules, build endurance and help increase your strength. Studies show that if you do 60 minutes of chores each day, you’re well on your way to improving your waistline and your fitness – and you’ll give your diabetes management a healthy boost, too. Here’s how… Gardening ‘Gardening increases your mobility and flexibility, and it’s great for strength,’ says exercise physiologist Professor Steve Selig. ‘It’s likely you’ll spend 30 minutes in the yard, so it’s a reasonably long workout.’ ● TOP TIP Sunburn can wreak havoc with your blood glucose levels (BGLs), so wear sunscreen and a hat at all times. ● ENERGY BURNED 142kJ per 15 minutes. Washing the car According to Selig,…

MEDICALERT MEMBERSHIP As someone living with diabetes, it’s important that your medical conditions are made known in an emergency. A MedicAlert membership makes sure of this, and provides protection with your internationally recognised ID. Join now for just $32 a year at mymedicalert.org.au STRIKING OIL Enhance your cooking with the Cobram Estate Garlic Infused Extra Virgin Olive Oil. FODMAPfriendly and convenient, this delicious fusion of delicate extra virgin and intense garlicinfused oils transforms humble mayonnaise into creamy aioli, adds personality to pasta and perfects grilled meats. Visit cobramestate.com.au HEALTHY HANDFUL A handful of Australian almonds is perfect for so many reasons. Almonds are high in monounsaturated ‘healthy’ fat for heart health; they help lower the glycaemic load of food when added to meals, and make us feel fuller for longer…

4 Change LIFE 1. TAKE IT Encourage everyone you know to take the type 2 risk assessment quiz. Find it online at Diabetes Australia or on our Facebook page. It only takes two minutes to complete! 2. CHECK IT A high score may not mean you have diabetes, but you should see a GP, especially if you are in a high-risk category. 3. SWAP IT A healthy diet will benefit the whole family and reduce everyone’s type 2 risk. See the following pages for smart switches and tips from dietitian and Change4Life Ambassador Susie Burrell. 4. MOVE IT Exercise makes your body work better and every little bit counts. Invite your family or friends to catch up for a walk or plan an active day at the park – it’s…

Make the swap to Equal and save hundreds of calories every day! You can substitute Equal for sugar in many of your favourite recipes: PER SERVE: Energy 364.9 kJ, protein 3.2 g, fat 2.7 g (sat. fat 2.3 g), carbohydrate 12.4 g (sugars 4.5 g), sodium 72.2 mg VANILLA SLICE WITH PASSIONFRUIT GLAZE Preparation time: 10 mins + 5 hours chilling time Cooking time: 5 mins Serves 18 Cooking oil spray, to grease 18 lattice biscuits ½ cup custard powder 4 cups skim milk 1 cup Equal Spoonful 2 Tbsp vanilla extract 2 Tbsp fresh passionfruit pulp 1 Tbsp cornfour Extra 1 Tbsp Equal Spoonful 1. Grease a 20cm-square tin with cooking oil. Line base and sides with baking paper. 2. Line base of tin with 9 lattice biscuits in…

Paws for Diabetics is a charitable non-profit organisation that provides help and support for people with diabetes with specially trained alert dogs, the latest tool in diabetes management. Trained to respond when their handler’s blood glucose level is falling, these special dogs give warning well in advance of an impending hypoglycaemic episode, allowing for prompt treatment. A hypoglycaemic attack left untreated can lead to coma and even death, so these dogs really are lifesavers! Perfect for adults living with diabetes, or as a great support to parents caring for a child with diabetes, Paws for Diabetics dogs can provide immeasurable benefits including independence, confidence, companionship and peace of mind. So how does it all work? Paws for Diabetics provides initial training and then, after a careful screening process, places the…

How our food works for you see page 90 nutrition info PER SERVE 1661kJ, protein 30g, fat 14.9g (sat. fat 4.5g), carbs 30g, fibre 13g, sodium 508mg. • Carb exchanges 2. • GI estimate low. • Gluten-free option. Eggplant parmigiana PREPARATION TIME: 15 MINS COOKING TIME: 55 MINS SERVES 2 (AS A MAIN) 2 small eggplant, stalks attached, halved lengthways Olive oil cooking spray 2 tsp extra virgin olive oil 1 small brown onion, finely chopped 2 cloves garlic, finely chopped 150g veal mince 1 tsp dried Italian herbs 250ml (1 cup) Val Verde Passata 40g finely chopped mozzarella 2 Tbsp dried wholegrain breadcrumbs or gluten-free breadcrumbs 50g (2 cups) mixed salad leaves, to serve 1 Preheat oven to 200°C (fanforced). Line an oven tray with baking paper. Arrange eggplant,…

GOOD for YOU It’s the International Year of Pulses so there’s no better time than now to tuck into lentils! These nutty-tasting little powerhouses have been eaten since Neolithic times and are full of protein and fibre. They’re also low GI so won’t spike your blood glucose levels (BGLs). How our food works for you see page 90 nutrition info PER SERVE 1696kJ, protein 23g, total fat 9.9g (sat. fat 2.9g), carbs 49g, fibre 12g, sodium 737mg. • Carb exchanges 22⁄3. • GI estimate low. • Gluten-free option. Lentil and vegie soup with parmesan toast PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS SERVES 1 (AS A MAIN) 1 tsp extra virgin olive oil ½ x 400g bag Woolworths Select Ready To… Cook Veggie Mix 1 tomato, chopped ½ x…

nutrition info PER SERVE 1720kJ, protein 35g, total fat 10g (sat. fat 2.1g), carbs 41g, fibre 6g, sodium 503mg. • Carb exchanges 22⁄3. • GI estimate medium. • Gluten-free option. Pork pad Thai PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 2 (AS A MAIN) 80g dried rice stick noodles 1 tsp olive oil 100g broccoli, cut into small pieces ½ red capsicum, cut into short, thin strips 200g Woolworths Heart Smart Australian Pork Mince 1 clove garlic, crushed 50g egg, lightly whisked Freshly squeezed juice of 1 large lime 3 tsp sweet chilli sauce or gluten-free sweet chilli sauce 3 tsp salt-reduced soy sauce or gluten-free soy sauce ½ cup coriander leaves 1 cup bean shoots 1 Tbsp unsalted peanuts, coarsely chopped 1 Cook noodles in a medium…

KITCHEN TIP GO BANANAS! Bananas are at their best and cheapest throughout April and May. Keep the freezer well stocked with these easy tips. COOK Choose very ripe bananas to use in cooking. This will add moisture to your recipes and give them that ‘real’ banana flavour. FREEZE When bananas are cheap, buy extra to freeze for later. Short on time? Simply throw the whole fruit in the freezer. Use a small sharp knife to remove the skin when they’re still frozen, then chop and use in smoothies. Or, defrost and mash to use in baking or desserts. Mocha shake Put 1 frozen banana, chopped, 3 Tbsp drinking chocolate powder, 2 Tbsp wheatgerm, 250ml (1 cup) freshly brewed and chilled strong coffee and 500ml low-fat milk in a blender. Cover…

Yes! You can eat what you love and lose weight. Dietitian and exercise physiologist Gabrielle Maston and dietitian Tara Diversi say that better portion control is the key. Here they share their tips for shedding kilos the easy way Map your meal Most people overestimate how big a standard serve is by a whopping 46 per cent. The first step to beating this ‘portion distortion’ is to have a few handy visual references up your sleeve – literally! FIST is one serve of salad vegetables, canned legumes or diced fruit. CUPPED HAND is one serve of rice or pasta, cooked green or orange vegies, or potato. PALM is one serve of bread, uncooked meat or poultry, or cooked fish. THUMB is half a serve of hard cheese or one tablespoon…

Judith Williams, 55, had ‘every risk factor and all the major symptoms’ of diabetes when she was diagnosed with type 2 late last year. ‘I was shocked,’ she admits, ‘but I ate my way into this problem.’ Judith responded in the most positive way possible. ‘I was super motivated to lose weight, so I cut out all junk food and gave up adding sugar to anything. I ate more vegetables, salads and fruit. ‘I found excellent low-fat, lowcarb recipes and I started walking. I worked my way up to being able to walk for 30 minutes, which I now do five days a week.’ As a result, she lost 30 kilos in 20 weeks and her fasting blood glucose level (BGL) has gone from 18 to a healthy six. ‘I…

Is your injection technique hiting the mark? Take a look below to fnd out if your pen needles are helping you in managing your diabetes. It doesn’t matter which brand of insulin pen you use, the BD range of pen needles will ft all brands of insulin pens.† The BD Ultra-Fine™ 4mm Pen Needle is the smallest and thinnest needle in the BD range, and is suitable for most people with diabetes, including children and those who are overweight.(1,4-7) The BD Ultra-Fine™ 4mm Pen Needle has been shown to signifcantly reduce pain, is easier to use and provides a faster, more comfortable injection – especially if you have limited hand strength.4,5,#* Talk to your diabetes healthcare professional or visit your local NDSS outlet for more information osd.ndss.com.au/search/ BD pen needles…

1 See the light Q Help! Why is my eyesight so blurry? ANSWER ‘There are many possible reasons and the cause will depend on your age, health conditions and your family history.’ says DL ophthalmologist Dr Angus Turner. ‘Everyone with diabetes needs an eye check, whether they have good eyesight or not. This should happen at the time of diagnosis and then regularly, as advised,’ he says. The four most common causes of blurry vision are: AGEING If you’re over 40 and are struggling to read a book, you may have presbyopia. This common condition is caused by a loss of elasticity in your eye’s lens and can be corrected with glasses. In rarer cases it could be a cataract. ‘As people age, the eye’s lens can become cloudy –…