Innholdsfortegnelse for May - June 2017 i Diabetic Living Australia

Do you have a secret way of timing the end of summer? Mine is when the tub of newly bought olives sits unopened in the fridge. For a friend, it’s the arrival of cheap figs while a colleague times it by when recipe magazine covers feature plums or quinces. The crazy thing is that food editors create their autumn recipes during the hottest days of summer and our amazingly talented Alison Roberts is no exception. Ali’s family spent a week eating mushroom dishes while she tested the recipes in this issue (page 34). They were also forced to eat apples in sweet and savoury forms and taste test the orange and lemon desserts. No need to feel too sorry for them because when you see the recipes, you (like us…

Dr Kate Marsh Dietitian and diabetes educator Kate, who has type 1, is in private practice in Sydney. nnd.com.au Dr Sultan Linjawi Endocrinologist A diabetes specialist, Sultan has a clinic in Coffs Harbour, NSW. drsultanlinjawi.com.au Christine Armarego Exercise physiologist At her clinic, Christine focuses on exercise as a way to improve BGLs. theglucoseclub.com.au Dr Janine Clarke Psychologist Janine is in private practice at Mend Psychology and The Sydney ACT Centre. mendpsychology.com.au Dr Gary Deed General practitioner Gary, who has type 1, is devoted to helping people with diabetes. He is in practice in Brisbane. Dr Angus Turner Ophthalmologist Angus directs Lions Outback Vision, providing specialist eye-care services to remote areas of WA. outbackvision.com.au…

Here’s a simple family meal, straight off the barbecue, using a fish that’s nationally available all year round. What’s more, it’s budget-friendly. Perfect! Cedar-planked rainbow trout with grilled caponata PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS SERVES: 4 (AS A MAIN) 2 red onions, peeled, halved 4 celery sticks, ends trimmed, halved crossways 1 red capsicum, halved, seeds and membrane removed 1 eggplant, thickly sliced 1 Tbsp extra virgin olive oil 8 garlic cloves, crushed ½ bunch rosemary, leaves picked and chopped ½ bunch thyme, leaves picked 2 Tbsp dry sherry 4 ripe tomatoes, chopped Freshly ground black pepper 2 small (about 500g each) whole rainbow trout, cleaned and gutted (ask your fish shop to do this for you) 4 cedar planks, soaked in cold water for 2 hours…

Citrus meringue tarts These zingy bites will make you squeal with delight! see recipe, page 68 ≫ How our food works for you see page 79 nutrition info PER SERVE 292kJ, protein 1g, total fat 0.7g (sat. fat 0.2g), carbs 15g, fibre 1g, sodium 29mg • Carb exchanges 1 • GI estimate medium Citrus soufflé Unfalteringly fluffy, every mouthful is a spoonful of heaven. see recipe, page 68 ≫ nutrition info PER SERVE 367kJ, protein 5g, total fat 1.9g (sat. fat 0.7g), carbs 13g, fibre 1g, sodium 49mg • Carb exchanges 1 • GI estimate medium nutrition info PER SERVE (with sugar) 790kJ, protein 5g, total fat 3.4g (sat. fat 0.9g), carbs 34g, fibre 2g, sodium 158mg • Carb exchanges 21⁄4 • GI estimate medium PER SERVE (with sugar substitute) 661kJ, protein…

When I lost my mum to a stroke in 2011, it was a huge wake-up call. She’d been well and just collapsed while shopping. I was both in shock at losing Mum so suddenly, and terrified of what it might mean for my own health. As well as having diabetes, I have a family history of heart problems and high blood pressure – after Mum’s stroke I knew I had to make some changes. “At the time I was overweight and injecting insulin four times a day to manage type 2 diabetes, which I was diagnosed with in 1998 at age 28. I decided to join Weight Watchers and it was perfect for me. I lost 35kg and could stop taking my diabetes medications – including insulin. Even losing the…

They are the windows to the world, allowing you to see and interpret what’s going on around you. So it’s not surprising that vision complications are a concern to people with diabetes. Problems can arise due to high blood glucose levels (BGLs) and high blood pressure, which can affect the tiny blood vessels in your eyes. Studies suggest one in three Australians with diabetes will develop eye disease, with diabetes the leading cause of preventable blindness among working age adults. Fortunately there are many ways you can preserve your vision, including having regular eye screening checks to detect any changes early. Lower your risk of diabetesrelated complications with these five ways to protect your eyes. 1. Eat for vision Researchers from the NSW Blue Mountains Eye Study, a large 15-year…

What is a lancing device? It’s a pen-like gadget that holds a small needle (a lancet) to prick your finger so you can check your blood glucose levels (BGLs). Most blood glucose meters come in a kit with their own lancing device, but that may not be the best one for you. If the device you have is painful or hard to use, check out the options on the next page. TOP TIPS FOR PAIN-FREE LANCING 1 Make sure your hands are clean, dry and warm. 2 Use the side of your fingertip rather than the top, which you’re likely to use throughout the day. 3 Choose the right depth setting – the shallowest setting that gives enough blood. 4 Rotate the finger you use from day to day and…

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 250ml pumpaction bottle of Nutri-Synergy Extra Dry Skin Moisturiser valued at $16.95. Rich in natural ingredients such as coconut, honey, aloe vera, glycerine and Vitamin B5, it will help nourish and hydrate sensitive or extra-dry skin and combat winter dryness. star letter SEIZE THE DAY Having recovered from the shock of my diagnosis, I’m now treating it as a lifesaver. I’m no longer procrastinating about losing weight tomorrow – tomorrow never comes! With Diabetic Living in hand, recipes…

news • advice • research • products Shining stars The passing of TV icon Mary Tyler Moore at age 80 was a reminder of successful people who have led extraordinary lives, despite living with type 1 diabetes. The star of the Mary Tyler Moore Show was diagnosed at 33, just as the show debuted, and she was a tireless diabetes advocate as well as former international chair of the JDRF. Current UK Prime Minister Theresa May is the first major world leader living with type 1. Like Tyler Moore, she was diagnosed as an adult. In a recent interview May said: “The more people can see that those who live with diabetes can lead a normal life, the easier it is for those who are diagnosed to deal with it.”…

AVAILABLE All year round, but you’ll find more variety at this time of year. The five most popular apples sold in Australia are Granny Smith, Red Delicious, Pink Lady, Fuji and Royal Gala. Other varieties include Jonathan, Braeburn, Bonza and Golden Delicious. The sweetness of Red Delicious apples makes them well suited to using fresh in salads and desserts. PICKING Choose apples that have a firm, smooth skin with no bumps, bruises or blemishes. EATING Apples can simply be washed and eaten – nature’s easiest snack! TO STORE Keep in the fridge for up to one month. Storing your apples outside of the fridge causes them to deteriorate quicker, meaning they won’t keep as long. HEALTH BENEFITS You’ve heard it time and time again! An apple a day keeps the…

Veal involtini with roasted kale and creamy polenta This secondi is sure to satisfy! see recipe, page 76 ≫ gluten free How our food works for you see page 79 nutrition info PER SERVE 2033kJ, protein 43g, total fat 12.5g (sat. fat 4.8g), carbs 46g, fibre 7g, sodium 796mg • Carb exchanges 3 • GI estimate low • Gluten free nutrition info PER SERVE 1646kJ, protein 11g, total fat 14.5g (sat. fat 4.1g), carbs 45g, fibre 16g, sodium 216mg • Carb exchanges 3 • GI estimate medium Sweet potato gnocchi with crispy sage This creamy dish will gnocchi your socks off! see recipe, page 77 >> Minestrone with capsicum and parsley pesto From Tuscany to Townsville, nothing beats homemade soup. see recipe, page 77 >> nutrition info PER SERVE 1446kJ, protein 13g, total fat…

A rainbow of fresh food in the fridge and a thoughtfully stocked pantry are the first steps to maintaining a healthy eating plan for the week. But with a surplus of conflicting nutritional advice, and more and more products masquerading as ‘health foods’ on your supermarket shelves, it’s not always easy to know what’s best to stock up on. Be inspired by these great staples, write a better-for-you shopping list and start prepping. MY pantry Dried legumes Lentils, chickpeas, white beans, borlotti beans and black beans. I add these to soups and stews, or make a black bean salsa. They’re high in fibre and a great vegetarian source of protein. Canned legumes Lentils, chickpeas and four-bean mix – with no added salt – for when I’m short on time. No-added-salt…

“My personal experience with weight loss is fairly extensive, in that I’ve lost and gained weight several times in my life. But, a couple of years ago I started making changes and lost 15kg, and I’ve managed to keep it off for the past 18 months. “I have type 1 diabetes, which I’ve lived with since I was 12, but I had other health problems as a teenager, including irritable bowel syndrome and hypothyroidism. I’m now 39 and managing a number of autoimmune diseases, as well as a certain degree of gastric autonomic neuropathy, and I’m a busy mum running my own business. “To say life’s hectic is an understatement! In the past, one of the main reasons why I found losing weight – and keeping it off – so…

DIABETIC RETINOPATHY This particular issue occurs when the small blood vessels in the retina become damaged and leak, the retina swells and new leaky blood vessels grow. According to the most recent Blue Mountains Eye Study it affects one in three people with diabetes and if it’s undetected or left untreated, it can progress to irreversible vision loss and blindness. Evidence suggests the longer you live with diabetes and how well you manage your BGLs and blood pressure will have the greatest impact on your risk of developing diabetic retinopathy. Genetics and lifestyle factors like obesity and heavy alcohol consumption can also influence your risk. There are often no signs or symptoms in the early stages, which is why Optometry Australia recommends twiceyearly eye examinations to monitor for changes. Treatment…

01 Which body pose can quickly reduce stress hormones? A Touching your toes B Sitting cross-legged C The Victory Pose (your hands raised in the air like an Olympic medalist) 02 Which of the following activities will best lift your mood? A Painting B Singing in a choir C Relaxing by reading a book 03 How many daily serves of fruit and vegetables can help boost happiness? A Eight serves B Five serves C Three serves Which spice is said to have antidepressant benefits? 04 A Turmeric B Ginger C Cinnamon After a stressful life event or diabetes complication, the best way to increase your wellbeing is to: 05 A Read self-help books B Stop working overtime C Do something kind for others 06 How much sex does it take…

1 How to sidestep stress Reclaim control of your health and happiness with these top tips from Dr Joanna McMillan Stress is a fact of life, especially when you’re close to someone, or are someone, who is living with a physically, emotionally and financially challenging condition such as diabetes. The trick is just to keep that stress at a manageable level for you, and to recognise when the balance is tipping in the wrong direction,” says nutritionist and Diabetes Australia ambassador Dr Joanna McMillan in her new book Get Lean, Stay Lean ($35, Murdoch Books). So if your stress levels are spiralling out of control over a bad day with your blood glucose levels (BGLs) or a looming deadline at work, take the pressure off a little with these simple…

In conversation with... Danielle Veldhoen Podiatrist, Flinders Medical Centre, South Australia 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…

Over two million Aussies have pre-diabetes, placing them at risk of developing type 2. Dietitian Susie Burrell says previously, people with insulin resistance or pre-diabetes were seen as having health issues to be managed. Today, thinking is changing as more information comes to light. “Now there is hope,” she says. “We have evidence that shows aggressive dietary control can change the course of the disease.” Intermittent fasting, low carbohydrate diets and increasing protein intake have been shown to bring about dramatic blood glucose changes. Burrell has had a strong interest in the field since doing a student placement at the Wollongong Diabetes Centre 20 years ago and around 70 per cent of her current clients have insulin resistance or pre-diabetes. It was Burrell’s dedication to increasing public awareness about this…

How our food works for you see page 79 nutrition info PER SERVE 967kJ, protein 17g, total fat 8.4g (sat. fat 2.5g), carbs 13.1g, fibre 9.5g, sodium 412mg • Carb exchanges 1 • GI estimate low • Gluten-free option Herb and prosciutto stuffed mushrooms Loaded with flavour, this dish packs a robust punch! see recipe, page 40 ≫ nutrition info PER SERVE 1588kJ, protein 28g, total fat 14.6g (sat. fat 5.8g), carbs 27g, fibre 9g, sodium 680mg • Carb exchanges 1. • GI estimate low • Gluten free • Lower carb gluten free lower carb Lamb with mushroom and goat’s cheese risotto A tasty twist on a classic that will have you saying cheese. see recipe, page 40 ≫ nutrition info PER SERVE 1470kJ, protein 36g, total fat 9.6g (sat. fat 2.7g), carbs 24g, fibre…

Tray-baked sumac chicken and vegetables A delish roast dinner that makes dining solo a delight. see recipe, page 60 ≫ How our food works for you see page 79 nutrition info PER SERVE 1711kJ, protein 46g, total fat 7g (sat. fat 1.3g), carbs 31g, fibre 15g, sodium 608mg • Carb exchanges 2 • GI estimate low • Gluten-free option Tortellini with mushroom and bacon sauce Yes, you can have your bacon and eat it, too, in this flavour-packed pasta. see recipe, page 60 ≫ nutrition info PER SERVE 1776kJ, protein 27g, total fat 14.3g (sat. fat 4.3g), carbs 37g, fibre 14g, sodium 780mg • Carb exchanges 2½ • GI estimate low Goat’s cheese, apple, walnut and parsley tart The perfect main for a sweet tooth! see recipe, page 61 ≫ nutrition info PER…

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. How our food works for you PER SERVE 1776kJ, protein 27g, total fat 14.3g (sat. fat 4.3g), carbs 37g, fibre 14g, sodium 780mg • Carb exchanges 2½ • GI estimate low Tortellini…

1 Write it down People who keep a diary of what they eat and drink are more likely to lose weight. Accredited practising dietitian and a spokesperson for the Dietitians Association of Australia, Clare Collins, says it works because you see what you’re really consuming. “In your mind, you might think you’re a ‘glass of wine with dinner’ drinker. Writing it down might make you realise it’s more like two or three glasses a night.” 2 Read food labels Women who use this strategy to decide between food products when shopping weigh about four kilos less than women who never worry about checking out the nutrition information. 3 THINK OF YOURSELF AS A ‘HEALTHY EATER’ It may be a simple trick, but it’s one that makes sticking to your healthy food choices…

Was your diagnosis a shock? Yes, I still remember the date – November 5, 2011. I left the doctor’s and bawled my eyes out. Even though my dad was diagnosed with type 2 in his 40s, I really didn’t think I was at risk. I’d been careful to keep sugar out of my life but I didn’t realise the pressure that I was putting on my pancreas by having large portion sizes and not doing any exercise. I always said I’d never be like my dad and compromise my health by not looking after myself. Yet I did. Between having to acknowledge that, and the stigma that goes with having type 2, it was a really difficult time in my life. How was your life back then? My husband Tony…

Hearing loss is usually associated with getting older, but research now indicates that diabetes could also be responsible for the higher volume on your television Studies have shown people with diabetes face almost twice the risk of experiencing hearing loss than adults in the general population Medical experts aren’t exactly sure why this is the case just yet, but they believe that having diabetes may affect the blood vessels in the ears, in turn having an effect on hearing. “There hasn’t been a lot of research into the relationship between hearing loss and diabetes,” explains DL endocrinologist Dr Sultan Linjawi. “We suspect, however, that hearing is affected by damage to small blood vessels. The capillaries in the ear are very small, and blood with a high level of glucose is…

01 C: Stand tall, feel tall Research from Harvard University shows that your levels of the stress hormone cortisol take a dive when you adopt certain body postures. So if you’re feeling rushed or stressed, raise your arms like you’ve won a marathon or stand like Wonder Woman with your hands on your hips and legs hip-width apart. 02 B: Sing out and smile Research by VicHealth has found that group singing increases feelings of self-confidence, empowerment, wellbeing and interpersonal skills, and lowers feelings of isolation, depression and anxiety. Time to channel your inner Adele or Bruno Mars! 03 A: Plate up with plant foods Eating more fruit and vegetables can lead to a spike in happiness, shows research from the University of Warwick. Each extra daily portion helped boost…

Anyone who’s been living with diabetes for a while will know there are moments when you’re feeling on top of things – hitting the bullseye, no-time-to-get-itwrong because you’ve been getting it so right… Then along comes a one-sentence clanger from your endocrinologist! Now, let’s be fair. As much as you live with diabetes every day, so does your endo. They may take weekends and holidays and you may feel they don’t always slog it out for a whole five-day week. But they are regularly updated, trained and focused on a lot of the inconvenient truths that day-to-day diabetes management just doesn’t cover. They also have your best interests at heart. The sentence that knocked my socks off was to do with all the other problems that an autoimmune disease can…