Innholdsfortegnelse for March - April 2017 i Diabetic Living Australia

Summer is peaking and those lazy days of endless lunches and twilight drinks will soon become a distant memory. But the results have left my belt feeling tighter. Perhaps it’s making you think your favourite jeans have shrunk. If so, don’t fret, help’s here. Lisa Urquhart, our DL dietitian, has compiled a sevenday eating plan that’ll get you back on track. Commit to her mealtime makeover and you’ll see the benefits in your blood glucose levels and your waistline. Exercise will speed up your slim down so turn to page 110 and read how you can use an outdoor gym for free. I’m a regular walker and occasional tennis player and often I’ve stood in front of rows of sneakers not knowing which to buy. No longer. The story on…

Seek answers Things will happen, good and bad. Ask questions. If you don’t understand, ask until you do. – Christine Limburg THE HIGHS AND LOWS Life is a journey and it has peaks and troughs. So too will your life now with diabetes. Just remember for every trough there soon will be a peak. – Teresa Procter Silver linings There are plenty, way worse things you could have [than diabetes]. It may be a life sentence, but it’s not a death sentence. – Brooke Boneham INTREPID TRAVELLER Don’t let diabetes slow you down. I have travelled via air and cargo ship at least twice a year from Texas, USA to Australia since I was diagnosed 15 years ago. – Terrie Beckley True heroes My son was three-and-a-half years old when…

nutrition info PER SERVE 1154kJ, protein 21g, total fat 12.2g (sat. fat 3.2g), carbs 18g, fibre 5g, sodium 478mg • Carb exchanges 1. • GI estimate low • Gluten-free option Asian prawn salad with lime and chilli dressing PREPARATION TIME: 15 MINS SERVES 4 (AS A LIGHT MEAL) 160g (3 cups) finely shredded Chinese cabbage (wombok) 1 large carrot, coarsely grated 100g snow peas, finely shredded 1 bunch coriander, leaves picked 40g unsalted dry-roasted cashews, roughly chopped 600g cooked king prawns, peeled and deveined, tails left intact 70g Chang’s Original Fried Noodles or gluten-free noodles Lime and chilli dressing Zest of ½ large lime Juice of 1 large lime 2 tsp olive oil 1 tsp finely chopped fresh chilli 1 tsp caster sugar ½ tsp fish sauce 1 To make…

KITCHEN TIP LIMEY GOODNESS This versatile citrus fruit is in season all year round but is at its tangy and refreshing best right now! Look for green and glossy limes that feel heavy for their size. To use, wash and dry, then remove the zest using a citrus zester, or a fine grater, and/or juice the fruit. Limes last longer when stored in the fridge. You can also freeze the juice in ice cube trays. Once frozen pop out into a snaplock bag and freeze for up to four months. Try these quick ideas or check out page 38 for more recipes using limes. •Put a little grated zest in your next salad dressing for a flavour hit without kilojoules. •Add slices of lime to chilled still or sparkling water,…

Crackers with cheese and apple SERVES 1 Take 4 multigrain crackers and top with 20g reduced-fat cheese and . small apple, cut into wedges. Serve. nutrition info PER SERVE 652kJ, protein 7g, total fat 6.9g (sat. fat 4.2g), carbs 15g, fibre 2g, sodium 201mg Green smoothie SERVES 2 Put 35g (1 cup, firmly packed) baby spinach leaves, 1 chopped Lebanese cucumber, 1 cored and chopped green apple (unpeeled), 250ml (1 cup) coconut water and . cup ice cubes in a blender. Cover and blend until smooth. Pour smoothie between 2 glasses and serve immediately. nutrition info PER SERVE 329kJ, protein 2g, total fat 0.3g (sat. fat 0.1g), carbs 16g, fibre 3g, sodium 38g • Carb exchanges 1 • GI estimate low • Gluten free Asparagus with tzatziki dip SERVES 1…

Pick the right pair of shoes to get physical in and everything from your performance to how many minutes you rack up being active can improve. You’ll be less likely to hurt yourself, too – a study from the Weil Foot and Ankle Institute in Chicago shows your risk of suffering an injury is up to four times higher if you wear a shoe that doesn’t fit properly. “The decision about which footwear to exercise in should be less about fashion and more about purpose and function,” says Danielle Veldhoen, senior podiatrist at Royal Prince Alfred Hospital’s Diabetes Centre. “Part of that means choosing the right type of shoe for the exercise you’re doing as different activities require different features in a shoe, both for comfort and to avoid injury.…

Do you binge, overeat at night, or obsess about what you eat? You could be among the almost one in 10 Australians who have an eating disorder. While most common in teenage girls, eating disorders can affect anyone – men and women, young and old, rich and poor, and people from all cultural backgrounds. The risk is even higher if you have diabetes. Studies show that teens with type 1 diabetes may have more than twice the risk of developing an eating disorder. And a recent review found that up to 40 per cent of people with type 2 have some form of ‘disordered eating’, including binge eating, night eating or any other eating disorder that doesn’t fit into a single diagnosis. Although other studies have produced lower figures, awareness…

Teething can be uneventful, but it can also cause some babies discomfort as the new teeth push through the gums. If your baby is agitated and has red gums, flushed cheeks and/ or excessive saliva, there’s a good chance a tooth is on the way. To soothe sore gums, pop a teething ring in the freezer for a cool, soothing distraction for babies to chew on, and offer them plenty of cool drinks. You can also soothe sore gums by gently rubbing a small amount of Bonjela Teething Gel onto your baby’s gums with a clean finger. It brings fastacting relief to baby’s sore gums and Mum’s peace of mind, too. DID YOU KNOW? Bonjela Teething Gel can be used by the whole family TEETHING COMFORT • Bonjela Teething Gel…

So Andrew, you’re sporty in an extreme sports kind of way? Yes, I enjoy outdoor endurance events. I prefer sports that get me out in the bush, but I have completed an Ironman Triathlon, which is a 3.8km swim, 180km bike ride and 42.2km run. I’ve also competed in a lot of multisports events like the Upper Murray Challenge. Once, on a non-stop 13-leg adventure race in the Flinders Ranges, my team did treks, mountain bike rides and a paddle over nearly seven days on just 15 hours of sleep. But the sport I’m really keen on is rogaining. This is where you head out into the bush in teams of two to five with a compass and a map with checkpoints all over it. I’m president of the Victorian…

It’s easy to take your feet and legs for granted but paying these hard-working body parts some attention is worth the trouble. Having diabetes puts you at risk of foot and leg woes due to blood glucose-related changes in the nervous system and circulation. Here’s how to avoid some of the common problems. Happy FEET Ingrown toenails Cutting into the corners of your toenails can leave a nail spike, which may grow into the skin, causing pain, swelling and infection, so always trim nails straight across. “If you have any signs of infection, avoid ‘bathroom surgery’ and instead see a podiatrist, who has the right tools to remove the infected nail,” advises Dr Tegan Barthelson, senior podiatrist at Sydney’s South East Podiatry. Fungal infections Two types of common fungal infections…

Sweet hit A leading Australian think tank believes a tax on sweet fizzy beverages could mean a 15 per cent drop in consumption. The Grattan Institute is calling for a tax of 40 cents per 100g of sugar on all nonalcoholic soft drinks. While a tax isn’t a ‘silver bullet’ for our weight problems, it would encourage healthier lifestyles, the institute says. A WEEK IS HOW OFTEN THOSE WITH TYPE 1 HAVE A HYPO ON AVERAGE, A DEAKIN UNIVERSITY SURVEY STATES. AND ONE IN FIVE SAY THEY’VE HAD ONE SO SEVERE IN THE LAST SIX MONTHS THEY NEEDED HELP. STAND UP FOR YOURSELF You may feel silly doing it, but a quick workout at your desk could lower blood pressure if you have type 2 diabetes. Sitting for hours on…

Plum and ginger crumble dessert slice PREPARATION TIME: 10 MINS (+ 20 MINS STANDING TIME) COOKING TIME: 45 MINS SERVES 14 (AS A DESSERT) Base 80g (. cup) wholemeal plain flour 75g (. cup) self-raising flour 70g light margarine 80ml (1⁄3 cup) low-fat milk Filling 500g white-fleshed plums, flesh sliced 350g Granny Smith apples, peeled, quartered, cored, thickly sliced 1 Tbsp caster sugar 2 Tbsp water Pinch ground cinnamon Pinch ground ginger Crumble topping 40g (1 cup) Special K, lightly crushed 45g (. cup) rolled oats 2 Tbsp brown sugar 1 tsp ground cinnamon 2 Tbsp honey 60g egg, lightly whisked To serve 1 Tbsp low-fat vanilla custard, per serve (optional) 1 Preheat oven to 190°C (fanforced). Line a 16 x 26cm (base measurement) lamington pan with baking paper, allowing…

Egg and cress sandwich PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 1 (AS A LIGHT MEAL) 2 x 60g eggs 3 spears asparagus, woody ends trimmed Pinch curry powder or gluten-free curry powder 1 Tbsp 97% fat-free mayonnaise or gluten-free mayonnaise 1 tsp freshly squeezed lemon juice Freshly ground black pepper 1 cup picked watercress leaves 2 slices Helga’s Wholemeal & Seed Lower Carb Bread or gluten-free bread 1 Put eggs in a saucepan, cover with cold water and bring to the boil. Simmer for 5 minutes, adding asparagus for the last 30 seconds. Drain. Rinse in cold water. 2 Peel eggs and put in a small bowl. Diagonally slice asparagus. Combine egg and asparagus with a fork. Add curry powder, mayonnaise, lemon juice and pepper. Stir well.…

Pauls Zymil Vanilla Custard Lactose and gluten free, this low-fat custard is suitable for everyone, even those with lactose intolerance or coeliac disease. Contains 434kJ and 16.8g of carbs per 100g serve. Nestlé Milo Energy Dairy Snack A kid-friendly snack with about one carb serve per tub. It’s also a good source of calcium, with 204mg per serve. Contains 539kJ and 17.1g of carbs per 100g tub. Pauls Low Fat Vanilla Custard Pauls Low Fat Vanilla Custard Contains 324kJ and 12.2g of carbs per 100g serve. Nestlé Soleil Low Fat Crème Caramel Has almost half the energy and carbs and less than a quarter of the fat of regular crème caramel. Contains 323kJ and 12.9g of carbs per 125g tub. Kingland Dairy Free Yogurt Variety Selection For those who can’t…

Bill’s Activated 7 Seeds Multigrain Sourdough Contains no artificial additives and is 100 per cent organic. It’s also lower GI and has less salt than others on the market. Contains 830kJ, protein 7g, fat 2.6g (sat. fat 0.6g), carbs 30g, fibre 5.2g, sodium 184mg. Carb exchanges 2. Wattle Valley Soft Wraps Wholegrain These are brilliant for lunch boxes. The grains add extra fibre and the salt content is fairly low. Contains 533kJ, protein 3.8g, fat 2.9g (sat. fat 1.2g), carbs 19.6g, fibre 3.2g, sodium 215mg, Carb exchanges 11/3. Herman Brot Lower Carb Bread A perfect seedy bread if you want to reduce your carbs. Made from wheat, lupin and soy protein, it’s super-high in protein and fibre. Contains 1040kJ, protein 23.6g, fat 12.8g (sat. fat 1.7g), carbs 5g, fibre 10.7g,…

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-, mediumor high-GI, or gluten free. Easy! Alison Roberts, Food Editor (far left), Lisa Urquhart, Dietitian 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…

What if there was ‘a magic something’ you could do that made you stronger, slimmer and more energetic? What if it gave you a buzz better than coffee, improved your mood and kept grey hairs and wrinkles at bay? What if this miracle cure could also manage or prevent serious chronic diseases such as type 2 diabetes, cardiovascular disease, depression, polycystic ovarian syndrome, Parkinson’s and Alzheimer’s, and even some types of cancer, all without negative side effects and at potentially zero cost? Well, there is something that does all this and more. It’s called exercise. While it’s no secret that exercise has health benefits, the details of how it works on the body aren’t fully understood. For instance, research has found that losing weight is not as straightforward as energy…

MULTITASKER • Gaviscon Dual Action Liquid and Tablets provide lasting relief for heartburn and indigestion in just four minutes. • Unlike other antacids, Gaviscon not only settles stomach acid, but also forms a protective barrier to prevent stomach acid coming back up the oesophagus (food pipe). It’s a familiar scene for many of us. We’ve enjoyed a delicious meal with friends or family, perhaps overindulged a little, then we’re soon hit with a bout of heartburn or indigestion. Thankfully, a few simple tweaks can help keep the dreaded feeling at bay. Taking your time to eat slowly can help, as can keeping your weight in check and avoiding fatty, spicy foods. It’s easy to overindulge sometimes! Be prepared and arm yourself with Gaviscon Always read the label. Use only as…

Every morning, you tell yourself this is the day you’re going to ditch the excuses. Snack less, move more, start the scales on a downward trend. But every night, you crawl into bed, pull up the covers, and ask yourself what went wrong. It’s like there’s an invisible barrier blocking the path to a healthier you. Dr Diane Robinson, neuropsychologist with the UF Health Cancer Center in the US says you’re not imagining that roadblock. Robinson looks at the whole person, focusing on areas that boot camps and crash diets skip: those biological, emotional and social cues. She focuses on deeply rooted habits that sabotage health. If you’ve hit a roadblock, her findings may help you. That blasted biology Some of our attraction to certain foods can be traced back…

Checking your blood glucose levels (BGLs) can seem a little daunting. But keeping your levels within a specific target range is an important part of managing your diabetes. Regular monitoring helps you to stay in control and on track. Why do I need to check my BGLs? Monitoring your BGLs means you can: • See if your levels are in the target range or if they’re too high or too low. • Get a better understanding of how different foods, exercise, stress and illness affect your BGLs. • Know when you need to speak with your healthcare team to adjust your care plan. When and how often should I check? This will depend on the type of diabetes you have and how you’re managing it – for example, with multiple…

KEEP ‘EM CLEAN Wash your feet daily and dry thoroughly between the toes. INSPECT DAILY If you can’t reach your feet, use a mirror or ask a family member or friend to help you. “Look for cuts, redness, swelling, abrasions or anything that looks abnormal,” says Barthelson. If you find anything of concern, see your podiatrist or GP. MOISTURISE DAILY Your feet will appreciate a regular massage with a product such as Plunkett’s NS-8 Leg Care Cream or NS-8 Heel Balm Complex. Rub it in well. To help avoid fungal infections, don’t apply the cream between your toes. SHOE CHECK Look and feel inside your shoes daily for things like pebbles or torn insoles that could lead to corns, calluses, blisters or even ulceration. Choosing comfortable, wellfitting shoes is important. “A…

STRIDES AHEAD A leading global brand in textile innovation, Reflexa Socks helps people with specific health-related challenges, such as those living with diabetes. Reflexa Socks are made using an advanced microcirculation textile called Quattroxy that is proven to not only improve circulation but to help nourish cells and regenerate tissue as well. Visit reflexa-socks.com.au for more information and to view the range. CHOCOLATE HEAVEN Want chocolate without the nasties? Little Zebra Chocolates are sugar free, lactose free, gluten free, soy and GMO free and some flavours are also vegan. Handcrafted using xylitol – a natural sweetener that doesn’t spike blood glucose levels and has fewer kilojoules than sugar – Little Zebra Chocolates will please even the fussiest folk. See all the flavours at littlezebrachocolates.com.au or call (02) 8411 1423 for…

Enjoy this modern reinvention of a popular counter meal – just as tasty but with far fewer kilojloules. Chicken parmigiana with vegetable noodles PREPARATION TIME: 10 MINS COOKING TIME: 45 MINS SERVES: 4 (AS A MAIN) 2 slices wholegrain bread 300g (2 cups) cherry tomatoes, halved ¼ bunch basil leaves 1 Tbsp extra virgin olive oil ½ tsp red wine vinegar 4 (200g each) skinless chicken breast fillets, trimmed of fat 60g (½ cup) grated light mozzarella 2 medium zucchinis 2 carrots, peeled 1 Preheat oven to 180?C (fan-forced). Chop the bread into very small pieces and arrange on an oven tray. Bake for 5 minutes, until crisp, then set aside. 2 Put the tomatoes, basil, olive oil and vinegar in a small saucepan over medium heat. Cook for 20…

How our food works for you see page 74 nutrition info PER SERVE: 1763kJ, protein 18g, total fat 14.8g (sat. fat 2.3g), carbs 43g, fibre 19g, sodium 689mg • Carb exchanges 3 • GI estimate low • Gluten-free option Curried cauliflower, mango and chickpea toss PREPARATION TIME: 10 MINS (+ 15 MINS COOLING TIME) COOKING TIME: 40 MINS SERVES 1 (AS A MAIN) 250g cauliflower florets, cut into small florets 1 small brown onion, cut into thin wedges 1 garlic clove, finely chopped 2 tsp olive oil 2 tsp tikka masala curry paste or gluten-free curry paste . tsp Massel Salt-Reduced Vegetable Stock Powder 125ml (. cup) boiling water 125g can chickpeas, rinsed and drained 40g (1. cups) baby spinach leaves . mango, flesh chopped 1 1. Tbsp low-fat Greek-style…

nutrition info PER SERVE 1790kJ, protein 30g, total fat 9.7g (sat. fat 4.8g), carbs 49g, fibre 9g, sodium 615mg Carb exchanges 31⁄3 • GI estimate low • Gluten-free option Monday Prawn curry and rice Start your week with this spice-is-right dinner. Tuesday Salmon, broccoli and ricotta filo pies Crisp on the top, tender and creamy in the middle. The perfect midweek pie. Leftovers GROCERY Doongara rice Cook the rice and use to make pilafs or add to salads. Chicken stock Use in soups, sauces and casseroles. Any leftover stock can be frozen in a small airtight container and used when required. Coconut milk Use this versatile milk in curries, desserts or drinks. Pine nuts Great for salads, pasta dishes and pizzas, or throw in a few with the remaining coriander,…

Chocolate hazelnut meringue mousse biscuits Who needs an Easter egg when you can enjoy these decadent delights! nutrition info PER SERVE 577kJ, protein 3g, total fat 4g (sat. fat 0.8g), carbs 22g, fibre 1g, sodium 35mg • Carb exchanges 1½ • GI estimate medium • Gluten free Chocolate hazelnut meringue mousse biscuits PREPARATION TIME: 15 MINS (+ 1 HOUR COOLING TIME) COOKING TIME: 1 HOUR MAKES 18 (2 PER SERVE AS A DESSERT) 3 eggwhites (from 60g eggs) 160g (2⁄3 cup) caster sugar 1 tsp vanilla extract 3 Tbsp hazelnut meal 2 Tbsp cocoa powder, sifted 3 x 62g tubs Nestle Diet Soleil Chocolate Mousse 15g unsalted shelled pistachio nuts, very thinly sliced 1 Preheat oven to 100?C (fanforced). Line 2 trays with baking paper. Use an 8cm round cutter…

This 7-day eating plan was designed by DL dietitian Lisa Urquhart using recipes created by DL food editor Alison Roberts. “Our recipes aim to help you eat more vegies and fruit, lean protein, whole grains and dairy,” Lisa says. “We have increased the fibre, limited saturated fat and reduced the sodium, without sacrificing taste! You will enjoy every mouthful, feel fuller for longer ... and cut excess kilojoules.” Following this meal plan is a fantastic way to kick-start your weight loss. But, better still, it will help you to develop better eating habits every day of the week, so you can live a healthier life. LET’S START When you add diabetes to a busy lifestyle you can feel overwhelmed. Most likely you know that you need to eat healthy meals…

When it comes to managing diabetes, staying active works wonders. It improves your insulin sensitivity, and in just 15 minutes it can have a positive impact on your blood glucose levels (BGLs). Fortunately, you don’t have to buy an expensive gym membership to enjoy these benefits. Councils around Australia have been installing free outdoor gyms to help you get active and boost your wellbeing without hurting your hip pocket. These open-air gyms have similar equipment to what you’d find in a commercial gym, and are designed so you don’t need to modify any settings, which makes them suitable for people of all fitness levels. As a bonus, spending time in nature or a green space has been shown to reduce levels of the stress hormone cortisol, which helps you feel…

How were you feeling before your diabetes diagnosis? I had just lost my business – a Filipino restaurant – and I was finding it hard to move around because I had put on so much weight. I was a size 24 and felt depressed. Also, the sole of my foot was hot all the time so I went to see my doctor. He checked my blood glucose levels (BGLs), which were very high at about 20. He told me I had to go on medication. My diabetes was affecting everything, including my blood pressure, cholesterol and eyesight. Deep down I thought this shouldn’t be happening. Nobody in my family had ever had diabetes before. Did you make lifestyle changes straight away? I had been working so hard in the restaurant…

HARD WORKERS From a busy day at work to watching the kids, our eyes work hard for us every day. They’re our windows to the world and it’s important to look after them, but common everyday triggers like long hours at the computer and pollution can take their toll. Get proactive and avoid dry, uncomfortable or tired eyes with some everyday kindness. DAILY CARE The eye might be a complex organ but it often doesn’t take much to keep your peepers in shape. Even a little care every day can be beneficial. Drinking plenty of water helps keep eyes hydrated and if you work at a computer, it’s important to take regular breaks. If your eyes do feel dry or tired, they can easily be treated with a quality eye…

Now that the summer holidays are over, you might be feeling the pinch of credit card debt and back-toschool expenses. You’re not alone. According to the latest ME Bank Household Financial Comfort Report, about 90 per cent of Aussies say they suffer financial stress and 10 per cent worry they won’t be able to meet their debt repayments in the next year. And having diabetes can increase the strain as constant healthcare costs cause additional financial pressure. But there is a way forward. By being savvy about spending and saving, you can minimise money blips and make every dollar you have work harder for you. DECLUTTER YOUR FINANCES “If you’re feeling overwhelmed by your finances, creating a budget can help you sort out your money priorities and get you off…

There are heaps of products on the market that make living with diabetes easier, but which to choose? DL diabetes educator Dr Kate Marsh has done the hard work for you and rounded up some brilliant buys. Check these out… Injection AIDS MEMORY HELPERS $52 to $65 If you can’t always remember whether you’ve performed your injection, the Timesulin Smart Timer or InsulCheck are for you. These devices fit on a number of different insulin pens, replacing the usual cap and turning it into a ‘smart’ pen, which will show how much time has passed since your last injection. The Timesulin Smart Timer is available for the Sanofi SoloStar, Novo Nordisk FlexPens and Lilly KwikPen, while the InsulCheck is available for the ClikSTAR or NovoPen4 insulin pens. MAKES INJECTIONS EASIER…

1Eat more brain food Healthy eating is good for the mind as well as the body. Keep your grey matter in top condition by trying DL dietitian Kate Marsh’s brain-boosting favourites: 1 Oily fish and seafood are the richest source of omega-3 fats, thought to reduce inflammation and promote the growth of brain cells and improve cognitive function. 2 Fruit and veg, particularly dark green leafy vegetables and colourful produce such as berries, grapes, broccoli, tomatoes and spinach, are rich in antioxidants which may protect against oxidative damage in the brain. 3Nuts are a rich source of vitamin E which can help slow the progress of Alzheimer’s. Almonds, hazelnuts and pine nuts are particularly high in this brain-protecting vitamin, so add some to your snack pack today. 4Legumes such as…

Diabetes may pitch itself as a chronic condition, but for me, the requirements of such regular maintenance, adjustment and attention can sometimes make it feel more like an extremely needy client than an illness. There are days when the client is ripping into you from the second you wake up. Blood glucose levels (BGLs) 15+… Yikes. Dying of thirst and with that mucky, half hangover, half post-gym soreness feeling, you’re not sure whether to go to the toilet, grab a drink or find your insulin stash first. In any case you know you have an hour or two at least before your body feels normal again. By that time you’ll be starving, having replaced your ideal morning feast with a handful of cherry tomatoes and a cup of tea. Sometime…