Innholdsfortegnelse for January - February 2017 i Diabetic Living Australia

The holiday season is upon us and with it comes lots of barbecues, parties, festive feasts and fun times with family and friends. Then a moment later it’s New Year and the time – perhaps – to recommit to adopting some healthier habits. I say ‘perhaps’ because you may have the self-discipline to stick to your eating and exercise regimen during the holidays, but I never can. Sure, I have every intention of rising early for a brisk walk along the beach. I aspire to refuse all offers of pavlova and plan to limit myself to two standard glasses of wine. But. I. Don’t. It’s the same every year. If you’re like me and need a little post-holiday diet and exercise inspiration, then this issue will serve you well. Check…

Go team! Are you getting the most from your support team? Besides fulfilling scripts, your pharmacist can explain how best to take a medicine, what side effects to look out for and how to store it correctly. He or she can also show you how to download and use the NPS MedicineWise Diabetes Health Tracker (nps.org. au/diabetestracker) to keep on top of your health checks, and a special Sanofi Diabetes Care Program is available at diabetes-care.com.au 80% THAT’S THE NUMBER OF MEN WHO RECALLED THE MAKE AND MODEL OF THEIR FIRST SET OF WHEELS, BUT ONLY 54 PER CENT COULD REMEMBER THE LAST TIME THEY HAD A HEALTH CHECK-UP NEW HOPE More than 4400 diabetesrelated amputations take place in Australia each year, but up to 85 per cent are preventable…

Nuts and seeds are a nutrition powerhouse and a crunchy addition to salads, stir-fries, morning oats and low-fat yoghurt. Loaded with healthy fats, they’re a great choice for people with diabetes and may also be beneficial in preventing heart disease. In fact, replacing sources of saturated fats (such as animal fats) with unsaturated fats has been shown to lower cholesterol and significantly improve your risk of heart disease. Good for BGLs Nuts and seeds are low in carbs and contain very few sugars, meaning they’re going to have a minimal effect on blood glucose levels (BGLs). Due to their high fat content they actually lower the glycaemic index of a meal that contains carbohydrates. High in fibre Nuts contain lots of fibre – between five to 10 per cent –…

nutrition info PER SERVE 396kJ, protein 2g, total fat 3.7g (sat. fat 0.8g), carbs 12g, fibre 2g, sodium 72mg • Carb exchanges ¾ • GI estimate medium Chocolate, raspberry and walnut brownies PREPARATION TIME: 15 MINS COOKING TIME: 25 MINS MAKES 18 PIECES (1 PIECE PER SERVE AS A SNACK) Cooking spray 2 x 125g punnet raspberries 50g (½ cup) cocoa powder, sifted 80g (½ cup, lightly packed) dark brown sugar 55g (1⁄3 cup) wholemeal self-raising flour 50g (1⁄3 cup) self-raising flour 2 Tbsp plain flour 80g light margarine, melted 2 x 60g eggs, lightly whisked 1 ripe banana, mashed until smooth 30g walnut pieces, roughly chopped Icing sugar or cocoa powder, for dusting, to serve 1 Preheat oven to 160°C (fanforced). Spray a 16cm x 26cm (base measurement) lamington…

One of the leanest animal proteins available, canned tuna in springwater is an excellent choice for people who are watching their weight because protein has been shown to help us feel fuller for longer. Tuna is high in essential omega-3 fatty acids, a type of polyunsaturated fat the body cannot do without. Omega-3s are made up of EPA and DHA, which are important for metabolism, brain development and heart health. The National Heart Foundation recommends 250–500mg of EPA and DHA a day. A 95g can of tuna provides around 150mg of EPA and DHA, which equals around half your recommended daily requirements. Tuna in springwater does not contain any added sugar, meaning it is very low in carbohydrate – great if you’re looking for a low-carb snack or meal. Be…

Serves 2 (as a main) We show you 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 so it’s 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…

KITCHEN TIP FLAVOURED WATER Drinking enough water is something most of us know we need to do, but it can be a struggle to achieve. I find a great way to incorporate more water into my day is by adding flavour to it. It’s as easy as throwing a lemon slice or two into a glass of water, but there are some great flavour combinations to try. Here are three of my favourites: • Thinly sliced green apple and orange slices. • A few frozen raspberries, strawberries or blueberries (or any frozen berry combo) and a couple of slices of lime. • Cucumber ribbons, fresh mint leaves and lemon slices. If I’m staying at home for the day, I add these ingredients to a water jug and keep it in…

AT A GLANCE Similar to Atkins, this diet recommends cutting carbs and replacing them with more fat and protein. It includes non-starchy vegetables, meat, poultry, seafood, eggs, olive oil, coconut oil, nuts and full-fat dairy foods. It prefers fatty cuts of meat, preferably organic and grassfed. An occasional glass of wine or spirits is allowed but beer is off limits. WE LIKE This diet cuts out all the processed carbs and added sugars none of us need to eat and it encourages lots of leafy green vegetables and healthy fats from nuts and olive oil. WE DON’T LIKE Low-carb diets high in animal foods can worsen insulin sensitivity and increase the risk of type 2 diabetes. They are also associated with a higher risk of overall mortality and death from…

AT A GLANCE A vegetarian diet consists mostly of plant-based foods including fruit, vegetables, legumes, nuts, seeds and grains. A vegan diet contains no animal foods, while a lacto-ovo vegetarian diet includes eggs and dairy products, but neither diet includes meat, poultry or seafood. WE LIKE Vegetarian diets are typically lower in fat, particularly saturated fat, and higher in dietary fibre. They are also likely to include more whole grains, legumes, nuts and soy protein and, together with the absence of red meat, this type of eating plan can significantly reduce the risk of developing type 2 diabetes and help in its management. Vegetarian diets also reduce the risk of heart disease and some types of cancer. WE DON’T LIKE A vegetarian diet isn’t necessarily healthy and there are plenty…

12 Ready, set, go! The hardest part of exercising is getting out of bed and out the door. Lay your clothes, water bottle and keys out the night before so you’re ready to go first thing. Another trick is to tell yourself you only have to walk for 10 minutes – chances are, once you’re out you’ll keep going. 13 Make exercise fun No one sticks to exercise they don’t enjoy but it can take time to find the thing that floats your boat. ‘Try a few activities and don’t give up until you find what really works for you,’ says DL exercise physiologist Christine Armarego. To keep it fun, try a combination of fitness activities, such as cycling, swimming, walking, rowing and dancing. 14 Me-time motivation Rather than looking…

Congratulations on your award. What made you want to become a diabetes educator? I feel honoured to have won as I was up against people who have been working in the industry for a lot longer than me. I started my career as a pharmacist but found I was getting asked lots of questions about diabetes so I did a graduate certificate in diabetes education. In 2009 I became the first credentialled diabetes educator and accredited pharmacist in Australia. [Kirrily lives near Adelaide.] Tell us about the impact your diagnosis had on you. I was 10 years old and on a family holiday, which was the only time I was allowed soft drinks. Mum noticed I was really thirsty. I’d had about two litres of Coke and kept going to…

FULL FLAVOUR DROPS A new range of Equal liquid sweeteners is now available at Woolworths. With drip-free, no-fuss bottles, these on-the-go liquids give your coffee, tea, milkshakes or smoothies the perfect sweet hit. The two flavours – Simply Sweet and Very Vanilla – provide great value with 192 serves per bottle without the calories. Find out more at equalchoice.com.au FREEDOM IN A BAG MedActiv EasyBag Single and EasyBag Classic provide freedom to travel with temperature-sensitive medications. Discreet and reusable, EasyBag products keep your insulin cool. Just soak the inner in fresh water and the bag will maintain insulin between 16°C and 25°C degrees for up to five days. Visit medactiv.com.au for more info GET CRACKING New findings from the CSIRO Healthy Diet Score 2016 report show that egg consumption is…

Icy treats Whip up a tasty twist on a classic ice-cream sandwich. Plus, more scrumptious summer treats (page 16). Which diet is right for you? Going vego? Or keen to try the Med-style diet? Find out the pros and cons of these diets and more (page 84). What diabetes taught us Get motivated by these real-life stories of people living well with diabetes (page 112). JOIN US ON FACEBOOK NOW! You can have your say about this issue of Diabetic Living and tell us more about the topics you’d like to see covered. Simply visit our Facebook page (facebook.com/australiandiabeticlivingmagazine) and ‘like’ us to stay in the loop. GET YOUR FIX Follow us on the web diabeticliving.com.au Follow us on Twitter twitter.com/diabeticMagAu Follow us on Instagram instagram.com/diabeticliving LOOK OUT for our…

You’re worth it When it comes to exercise, you need to realise you’re worth the time it takes to care for yourself. – Cathy M. Kraft EYES WIDE SHUT At the supermarket I stick to the outside aisles where the fresh produce, meats and dairy foods are. That way, I avoid the aisles with the cakes and biscuits. – Michelle Barber Twice as nice I love my slow cooker because I can make enough for two – one serve goes in the freezer for those nights when I can’t be bothered to cook. – Isabelle Cove-van Eyk POSITIVE THINKING Be patient with yourself as you try to find what works best for you. I’m so thankful for the many positive lifestyle changes that have resulted from my diabetes diagnosis. –…

nutrition info PER SERVE 566kJ, protein 1.4g, total fat 0.3g (sat. fat 0g), carbs 24g, fibre 3g, sodium 8mg • Carb exchanges 12⁄3 • GI estimate medium • Gluten free Summer fruits poached in pink champagne PREPARATION TIME: 10 MINS (+ COOLING TIME) COOKING TIME: 20 MINS SERVES 6 (AS A DESSERT) 1 x 750ml bottle Yellowglen Pink 65 250ml (1 cup) diet lemonade 40g (¼ cup) caster sugar ¼ cup mint leaves, torn 1 vanilla bean, split in half lengthways 3 large peaches, halved 1 x 250g punnet strawberries, hulled 6 x 40g scoops lemon sorbet Mint leaves, to serve 1 Put sparkling wine, lemonade, sugar and mint in a large saucepan. Using a small sharp knife, scrape vanilla seeds into the pan. Add pod to the pan. 2…

GROCERIES 500g pkt spiral pasta 195g jar Providore Series Pesto (Olives, Mixed Peppers and Sundried Tomato) 100g pkt walnuts 80g pkt pine nuts 400g can no-added-salt crushed tomatoes 300g pkt currants 2 x 120g cans four-bean mix 2 x 95g cans John West Tempters Salmon Springwater FRUIT AND VEGETABLES 2 bunches asparagus 2 zucchini 1 brown onion 100g small green beans 50g snow peas 40g baby rocket leaves 150g baby spinach leaves 1 bunch watercress 2 lemons 1 small red apple 1 small carrot 3 red capsicum ½ bunch celery 250g baby coliban potatoes 1 bunch radishes 2 large tomatoes 1 bunch flat-leaf parsley 1 bunch oregano 1 bunch thyme 1 bunch basil MEAT AND POULTRY 200g skinless chicken breast fillet 150g lean pork fillet 2 pork loin cutlets 200g…

Often criticised for being loaded up with salt, preservatives and other nasties, microwave meals have recently undergone a healthy renaissance. Gone are the rubbery roasts, grey gravies and sad, watery peas of the 1960s. Today’s frozen dinners are more likely to be a powerpack of nutritionally balanced ingredients, complete with a healthy heart tick. ‘Cooking food at home with fresh produce is always the best way to go,’ says Diabetes Queensland dietitian Michelle Tong. ‘But ready-made meals can certainly be a healthy and convenient alternative if you choose carefully.’ Aside from the sodium/salt content (see ‘Watch the Salt’, below opposite), taking a good look at the total fat and saturated fat on the nutrition information panel can help you decipher the many options available to you on the supermarket shelves.…

A GLANCE A Mediterranean diet is typically rich in olive oil, vegetables, fruit, nuts, grains, legumes and fish, with moderate amounts of dairy foods and only small amounts of meat. Carbohydrate intake is reduced (but not low) and replaced with a higher intake of healthy monounsaturated fats, from foods such as olive oil, avocado, nuts and seeds. Red wine is okay in small amounts. WE LIKE Based on whole foods, this diet encourages plant foods while being lower in animal fat and protein. It also focuses on nutrientdense carbs in place of processed carbs and healthier types of fat. Mediterranean-style diets have been found to help in the prevention and management of type 2 diabetes as well as reducing cardiovascular disease and cancer risks and overall mortality. WE DON’T LIKE…

If you look more like an apple than a pear, then you may be interested in finding out more about Dr Michael Mosley’s Blood Sugar Diet. Even better, you can test yourself with these delicious meals from The 8-Week Blood Sugar Diet Recipe Book – they’re designed so you eat less than 800 calories (3348 kilojoules) a day and lose that ‘dangerous’ abdominal fat. Dr Mosley trained as a doctor before becoming an awardwinning science presenter for the BBC. His first book, The Fast Diet, was written in 2013 after he was diagnosed with type 2 diabetes in 2012. By restricting his calorie intake on intermittent days, Dr Mosley says he was able to reverse his condition. Further research led to a documentary and a book on intensive calorie restriction…

In conversation with... Dr Janine Clarke Clinical Psychologist, Mend Psychology and The Sydney ACT Centre, Sydney, NSW How can a psychologist help with my diabetes management? Most people living with diabetes find it overwhelming from time to time. Stress or ‘burn out’ is common and can leave you feeling mentally exhausted as you grapple with difficult emotions. It can be helpful to talk with someone who is removed from your situation and who can provide an independent and fresh perspective on things. The empathic and nonjudgemental approach of a psychologist can help you find ways to deal with stress, fluctuating moods and difficult thoughts to improve your emotional and physical health. What should I do when I have difficult thoughts and feelings? Our mind is often our toughest critic, passing…

nutrition info PER SERVE 1978kJ, protein 41g, total fat 15g (sat. fat 3.6g), carbs 34g, fibre 14g, sodium 771mg • Carb exchanges 21⁄3 • GI estimate low • Gluten free Middle Eastern savoury mince PREPARATION TIME: 10 MINS COOKING TIME: 30 MINS SERVES 2 (AS A MAIN) 1 tsp olive oil ½ brown onion, finely chopped 200g extra-lean beef mince 1 large clove garlic, crushed 1 tsp ground cumin 1 tsp ground coriander 1 tsp smoked paprika ½ Massel Salt Reduced Chicken Style Stock Cube 250ml (1 cup) boiling water 2 large tomatoes, chopped 1 large red capsicum, chopped 2 Tbsp currants 2 x 120g cans four-bean mix, rinsed and drained Zest of ½ lemon 50g baby spinach leaves 20g reduced-fat feta, crumbled 1 Tbsp chopped flat-leaf parsley 1 Tbsp…

nutrition info PER SERVE 1976kJ, protein 33g, total fat 17g (sat. fat 3.4g), carbs 41g, fibre 8g, sodium 461mg • Carb exchanges 22⁄3 • GI estimate low • Gluten-free option These tasty meals are simple and sure to SATISFY! Teriyaki and ginger salmon PREPARATION TIME: 10 MINS PLUS 15 MINS MARINATING COOKING TIME: 15 MINS SERVES 1 (AS A MAIN) 1 Tbsp teriyaki sauce or gluten-free teriyaki sauce 2cm piece ginger, peeled, finely grated 2 cloves garlic, crushed Freshly squeezed juice of ½ lime 120g piece skinless and boneless salmon 2 Tbsp SunRice Doongara Clever Low GI White Rice Cooking spray ½ Lebanese cucumber, halved lengthways, thinly sliced 50g snow peas, trimmed, shredded ½ red capsicum, cut into short, thin strips Lime wedges, to serve (optional) 1 Put teriyaki sauce,…

nutrition info PER SERVE 2132kJ, protein 39g, total fat 14.5g (sat. fat 5.1g), carbs 50g, fibre 10g, sodium 515mg • Carb exchanges 31⁄3 • GI estimate low • Gluten-free option Tuna pasta bake PREPARATION TIME: 15 MINS COOKING TIME: 35 MINS SERVES 2 (AS A MAIN) 60g dried small shell pasta or gluten-free pasta Olive oil cooking spray 2 Tbsp light margarine 1 small brown onion, finely chopped 1 red capsicum, chopped 2 Tbsp wholemeal plain flour or gluten-free flour 250ml (1 cup) skim milk 1 bunch asparagus, woody ends trimmed, chopped 100g green beans, trimmed, chopped 185g can tuna in springwater, drained, flaked 35g (1⁄3 cup) 50% reduced-fat grated cheese 1 Tbsp chopped flat-leaf parsley 30g wholemeal grain roll, processed until crumbs, or gluten-free breadcrumbs 1 Cook pasta in…

nutrition info PER SERVE 710kJ, protein 21g, total fat 9g (sat. fat 2.9g), carbs 1g, fibre 1g, sodium 136mg • Carb exchanges 0 • GI estimate low • Gluten free FULL MENU nutrition info PER SERVE: 2431kJ, protein 45g, total fat 17g (sat. fat 4.8g), carbs 56g, fibre 12g, sodium 551mg • Carb exchanges 32⁄3 • GI estimate low Marinated barbecued lamb PREPARATION TIME: 15 MINS (+ OVERNIGHT MARINATING TIME) COOKING TIME: 50 MINS SERVES 8 (AS PART OF A MAIN) 1kg boned and butterflied leg of lamb, all excess fat removed 1 Tbsp extra virgin olive oil 2 tsp smoked paprika 2 tsp sumac Zest of 1 lemon Juice of . lemon 1⁄3 cup dill leaves, finely chopped . cup flat-leaf parsley leaves, finely chopped 2 sprigs rosemary, finely…

If you’re trying to lose weight or prevent or manage diabetes, there are plenty of ‘diets’ out there promising impressive results. The trouble is they often contradict each other and finding one that works for you can be confusing. In fact, a 12-month study comparing four different diets, from Atkins (very low carb and high fat) to Ornish (vegetarian, low fat and high carb) found that weight loss was similar on all four diets and what determined success was cutting kilojoules and being able to stick to the diet. A 12-month study comparing a low-fat with low-carb diet in people with type 2 showed a similar weight loss and improvement in blood glucose levels (BGLs) in both groups. So there are different ways to achieve the same goal and no…

AT A GLANCE Based on a lower-carb, Mediterraneanstyle diet, the blood-sugar diet (BSD) contains lots of vegetables and moderate amounts of healthy fats (olive oil and nuts), but restricts the amount of carbohydrates, particularly in the early stages of the diet, and is high in protein. There are three stages: stage 1 (BSD Fast 800) involves following a diet of 3350 kilojoules (800 calories) per day for up to eight weeks; stage 2 (5:2 BSD) involves two days of fasting (3350kJ) and five days on the low-carb Mediterranean diet. Stage 3 (the BSD Way of Life) encourages long-term adoption of the lower-carb Mediterranean diet. Alcohol isn’t recommended in the first two stages, but can be included in small amounts in the maintenance phase. WE LIKE The diet encourages plenty of…

F or years, hitting the gym left CeCe Olisa desperate to dash out as soon as she stepped in. Though she’d had gym memberships since high school, the creator of the lifestyle blog Plus Size Princess (plussizeprincess.com) often let ‘gymtimidation’ – fear of exercising in public – cheat her out of doing a good workout. ‘You walk into a gym and there are all these crazy machines and you don’t know what they do,’ says Olisa. ‘I thought if I was fumbling around, I’d get laughed at.’ Tiny locker-room stalls were her go-to changing area. Once dressed, she clung to the elliptical machine, too shy to try something new or ask for help. From her comfy cardio perch, Olisa windowwatched a Zumba-bootcamp combo class for weeks. People cheered and hollered…

My mum’s reaction to my type 2 diagnosis two or so years ago was priceless: ‘Drink lemon juice; that will fix it.’ She had no idea – still doesn’t, despite my many attempts to explain it – how this very common health problem works, why it happens, how to manage it and what the consequences are if you don’t. She just doesn’t get it. I’m 54 years old and she still bakes me a cake and offers me biscuits, chocolate or lollies every time I visit, which is several times a week. And she always reacts with a combination of annoyance, disbelief and total disregard every time I say no to her offers of sweet things. It’s as if she thinks there’s some magical anti-diabetes force field that surrounds me…

1Hello sunshine Are you getting enough Vitamin D? Every summer we’re reminded of the benefits of vitamin – and for very good reason. DL endocrinologist Dr Sultan Linjawi says, ‘Low vitamin levels seem to have an important role in the likelihood of developing cancer, Alzheimer’s and diabetes.’ The sun triggers your body make vitamin D, which is for your bones, heart and immune system. Sunscreen blocks UV rays, so you need a little sun exposure without sunscreen every day. To ensure your short sunbath is a safe one, follow these steps: Adjust to your conditions The amount of sunlight you need to make vitamin D depends on a range of factors such as the UV index, level of clouds in the sky, the state you live in and your skin…