Innholdsfortegnelse for July - August 2017 i Diabetic Living Australia

A regular day in our office goes like this: “What information can we provide that’s of most value to people who have diabetes?” We also ask the same question of our amazing team of diabetes experts. A couple of months ago we decided to create a 22- page guide with our experts’ advice on how to enjoy an active and healthy life – for all your life. Our experts’ replies covered topics we expected, but they also came up with some surprising suggestions. Such wisdom only comes from health professionals committed to helping people live well with diabetes. Turn to page 71 and discover those secrets for yourself. One of those experts is dietitian Lisa Urquhart, who is moving into teaching and research at the University of Newcastle after three…

In conversation with... Christine Armarego Accredited Exercise Physiologist at theglucoseclub.com.au What can an exercise physiologist do for me? So many things! An Accredited Exercise Physiologist (AEP) holds a four-year equivalent university degree and specialises in exercise and movement for both the prevention and management of chronic diseases and injuries. AEPs provide support for people with a number of conditions, including obesity, cardiovascular disease, diabetes, osteoporosis and arthritis, and post-surgical rehabilitation, such as hip or knee replacement. How does an exercise physiologist differ from a personal trainer? The main difference is that they are university trained to manage conditions such as those listed. An AEP is required to complete 360 hours of practical experience before qualifying to become a member of Exercise and Sports Science Australia (ESSA). What does ‘accredited’ mean?…

news • advice • research • products 2.5 Australian guidelines recommend men aged 51-70 have a minimum of this many serves of dairy each day, and that women the same age have a minimum of four serves 1 Fill half your plate with vegies at dinner, but don’t just save greens for the end of the day. Add salad or vegetable soups for lunch, grilled tomato and mushrooms at breakfast, and snack on raw vegetables during the day. This way you're upping your fibre intake all through the day. 2 Snack on fresh, seasonal fruit and choose fruit-based desserts such as fruit salad, berries with yoghurt, fruit crumbles or baked apples or pears. 3 Use legumes (dried or canned beans, chickpeas and lentils) in casseroles, soups, salads, stir-fries and mince…

nutrition info PER SERVE 1563kJ, protein 15g, total fat 10.7g (sat. fat 1.6g), carbs 46g, fibre 14g, sodium 517mg • Carb exchanges 3 • GI estimate low Chickpea, vegetable and couscous stew PREPARATION TIME: 15 MINS COOKING TIME: 35 MINS SERVES 4 (AS A MAIN) Pinch saffron threads 60ml (¼ cup) boiling water 1 Tbsp extra virgin olive oil 1 brown onion, cut into wedges 2 carrots, halved lengthways, diagonally sliced 2 celery sticks, halved lengthways, diagonally sliced 2 garlic cloves, crushed 2 tsp smoked paprika 2 tsp ground coriander 1 tsp ground cumin 1 cinnamon stick 1 lemon, zested using a vegie peeler (save lemon for another use) 400g can no-added-salt chopped tomatoes 3 large tomatoes, chopped 50g (¼ cup) raisins 65g (⅓ cup) Blu Gourmet Pearl Couscous (low…

How our food works for you see page 68 nutrition info PER SERVE 838kJ, protein 5g, total fat 8g (sat. fat 2.2g), carbs 25g, fibre 6g, sodium 62mg • Carb exchanges 12⁄3 • GI estimate medium nutrition info PER SERVE (with sugar) 648kJ, protein 3.3g, total fat 0.8g (sat. fat 0.2g), carbs 31g, fibre 6g, sodium 59mg • Carb exchanges 2 • GI estimate medium • Gluten-free option PER SERVE (with sugar substitute) 608kJ, protein 3.3g, total fat 0.8g (sat. fat 0.2g), carbs 28g, fibre 6g, sodium 59mg • Carb exchanges 2 • GI estimate medium • Gluten-free option nutrition info PER SERVE (with sugar) 649kJ, protein 3g, total fat 3.9g (sat. fat 1g), carbs 26g, fibre 2g, sodium 130mg • Carb exchanges 12⁄3 • GI estimate medium PER SERVE…

Broad beans and goat’s cheese on rye Place 160g (1 cup) frozen broad beans in a small microwave-safe dish. Cover and cook on High/100% for 3-4 minutes or until heated. Peel and discard the skins. Place the beans in a bowl and toss with a little chopped flat-leaf parsley leaves, a squeeze of lemon juice and freshly ground black pepper. Spread 2 slices wholemeal grain bread with 40g goat’s cheese. Top with the broad bean mixture. Serves 2 as a snack. PER SERVE: 611kJ, protein 10g, total fat 5.7g (sat. fat 3g), carbs 11g, fibre 5g, sodium 185mg • Carb exchanges 2⁄3 • GI estimate low • Lower carb Garlic and sesame kale chips Remove inner stems from ½ bunch kale and roughly chop the leaves. Place in a large…

Our diabetes experts were asked: “If a person with type 1 diabetes wanted you to list the three things they could do to increase their chances of living a healthy life into their old age, what would those three things be?” O We also asked them to outline their advice for a person with type 2. Most delivered the same guidance regardless of the type of diabetes, such as the importance of managing blood glucose levels (BGLs), eating a healthy diet and exercising. But there were surprises, and the results can be seen in our four pillars to living well (see opposite) that will help you stay healthy your entire life. Put simply, our secrets to living longer and feeling great! 1 EAT WELL In order to successfully manage diabetes…

Regular workouts will not only increase your physical fitness, they also lead to better brain function, too. “Maintaining regular exercise throughout life keeps your body, memory and mind happy,” says DL GP Dr Gary Deed Although it’s not yet clear exactly how exercise improves brain function, it’s accepted that regular activity increases cardiovascular health and this, in turn, lowers your risk of dementia by increasing blood flow to the brain and promoting growth of new brain cells. MORE GOOD NEWS Want to reduce your risk of dementia by up to 30 per cent? Pull on those walking shoes or go for a swim at least three times a week and you’ll improve your memory and delay dementia, according to a US study.…

Nearly five million Australians suffer from gum problems but many of these could be prevented simply by stepping up their gum care regimen. BRUSH UP ON YOUR GUM CARE There are a number of conditions that can cause gum issues but early stage gum problems such as gingivitis can be prevented and even reversed with early intervention and good oral hygiene. Oral-B has launched a new range of toothpastes dedicated to promoting and maintaining healthy gums. The Oral-B Gum Care range has three toothpastes, which contain ActivRepair™ technology that targets gum and enamel problems, plus Stabilised Stannous Fluoride which forms a protective layer on the teeth and helps to restore weakened enamel. Revitalises gums and restores weakened enamel in two weeks* *With regular use 1 National Survey Adult Oral Health…

Tell us about your childhood I have two half-brothers from my father’s side. They were 16 and 18 when I was born. When I was 10 we moved to Hobart, but my half-brothers stayed in Adelaide. Soon after, my dad moved to Indonesia, which rattled me. When did you find out you had diabetes? I was 13. About four months earlier my mum had died from cancer. She was 52 – the best die young, hey? She’d been ill for around 14 months. I was very unwell but because Mum was so unwell with cancer I was kind of forgotten about. I had probably had diabetes for a year, but everyone just thought I was sad about Mum. What were your symptoms? I was always tired. I remember walking up…

For David Hawes, now 26, joining JDRF’s T1D Connect Facebook group provided a lifeline during dark times. Almost four years ago he was an active, happy and healthy 21-year-old when, over two weeks, he suddenly found himself losing weight rapidly and developing an insatiable thirst. The result? A type 1 diagnosis and a short stay in intensive care. “When I came out of hospital almost two weeks later, I felt my life had been turned upside down,” Melbourne-based David recalls. “While my friends were out partying, I was trying to tame this monster called diabetes. I struggled to cope emotionally, I stopped going to dinner with friends and I injected in secret. Hard as I tried, being positive and staying happy was almost unimaginable. Though my friends and family were…

So many cooking oils are available, each promoting different health benefits. While you only need small amounts, fats are an important part of a wholesome diet, as they help with the absorption of fat-soluble vitamins (A, D, E and K) and provide us with essential fatty acids such as linoleic (omega-6) and linolenic acid (omega-3). These fats are called ‘essential’ because our body can’t make them, but we need them for good health as they help reduce inflammation and blood clotting, and promote immunity and healthy skin. While a healthy diet can vary in the amount of fat it contains (both low-fat vegan diets and Mediterranean diets high in healthy fats have been shown to have health benefits) it’s the type of fats we eat that matter. While it’s best…

Writ&e 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 pack containing Fantastic Faith Rehydrating Day Cream and Rehydrating Night Cream. Fantastic Faith by Glamourflage is designed specifically for skin exposed to the Aussie sun by improving the ability to replenish lost nutrients and moisture! Visit glamourflage.com.au star letter LET’S GET DIGITAL I have been a subscriber of your magazine for many, many years – since I was diagnosed with diabetes, in fact. I like to keep the back issues of the magazine, however, I live in a…

National Diabetes Week Diabetes Australia’s National Diabetes Week kicks off July 9! Get involved in the fun, or connect to others living with diabetes at diabetesaustralia.com.au, or by phoning 1300 136 588. million Australians have sleep apnoea. If you’re one of them, talk to your GP or dentist about the O2Vent. Research suggests this titanium mouthguard may reduce or eliminate snoring entirely. Visit oventus. com.au for more info. 1.5 Love your liver According to the Mayo Clinic, having type 1 or 2 diabetes increases your risk of developing nonalcoholic fatty liver disease – this is where excess fat builds up in your liver, even if you rarely or never take a tipple. Fatty liver disease is linked to an increased risk of liver inflammation or scarring (cirrhosis), as well as…

Change With rates of diabetes on the rise, chemical pathologist Professor Graham Jones believes a simple test could make the difference. Like Prof. Jones, here at Diabetic Living we’re concerned about the rising tide of type 2, and our Change4Life campaign acknowledges those who are dedicated to increasing public awareness about diabetes. Diabetes affects about 1.7 million Australians, and hundreds of thousands of others are either undiagnosed or at risk. These alarming figures are prompting health professionals, including Prof. Jones, to make a plea for the early detection and ongoing monitoring of diabetes. The hope is to reduce health complications associated with the disease and relieve the pressure currently on our country’s health system. Testing politicians Recently, Pathology Awareness Australia and Diabetes Australia invited politicians at Parliament House to be…

gluten free How our food works for you see page 68 nutrition info PER SERVE 1761kJ, protein 27g, total fat 16.3g (sat. fat 4.5g), carbs 36g, fibre 10g, sodium 294mg • Carb exchanges 21⁄3 • GI estimate low • Gluten free gluten free nutrition info PER SERVE 1956kJ, protein 42g, total fat 14.3g (sat. fat 4.4g), carbs 34g, fibre 17g, sodium 193mg • Carb exchanges 21⁄3 • GI estimate low • Gluten free GOOD for YOU Well known for its unique licorice flavour, fennel is low in kilojoules and carbs, as well as full of potassium, fibre and vitamin C. Roast with other vegies, toss fine slices into a minestrone or add chunks to chicken and tomato casserole for a delicious flavour boost. nutrition info PER SERVE 1895kJ, protein 30g, total fat…

BREAKFAST SWAP 2 slices Turkish bread toast FOR 2 slices Tip Top 9 Grains toast. RESULT Save around 400kJ, 5g fat, 15g carbs and 400mg sodium, plus gain 5g fibre, while lowering the total GI. SWAP smashed avocado and feta on toast FOR sliced avocado and tomato on toast. RESULT The same great taste with 300mg less sodium and 6g less fat (4g of which is sat. fat)! SWAP pancakes with 2 Tbsp maple syrup FOR pancakes with 2 Tbsp Queen sugar-free maple syrup and . cup strawberries. RESULT 29g carb reduction (2 exchanges) and 2g extra fibre. SNACKS SWAP banana bread and butter FOR scone with fruit spread. RESULT Save over 1100kJ, 16g fat and 28g carbs (2 carb exchanges) – a far healthier choice for your next coffee…

Q What should we know about sugar? A When we think of sugar, we might visualise ice-white cubes dropped into cups of tea or tiny crystals used in baking. But that’s just one part of the story. Sugar is a small, dissolvable carbohydrate that takes three forms: monosaccharides (single sugars), disaccharides (double sugars) and polysaccharides (multiple sugars). It can be helpful for those with diabetes to know what happens when these types of carbs are digested. Monosaccharides are the simplest form and contain a single molecule of either glucose, fructose or galactose. Two monosaccharides joined together make a disaccharide. Sucrose – common table sugar – is a disaccharide, made up of fructose and glucose. Lactose (in milk) is galactose and glucose and, finally, maltose (malt sugar) contains two glucose molecules.…

Connection. We all need it in order to thrive, feel less alone and cope with whatever curve balls life throws our way. But if you’re facing the daily challenges of diabetes, sometimes you need more backup than just your nearest and dearest. Enter diabetes support groups. Offered online through organisations like the Juvenile Diabetes Research Foundation (JDRF), and held in hospitals, community centres and regional branches of Diabetes Australia, these groups provide education, advice and day-today management tips from experts. “Support groups are designed to connect people who have diabetes with health services, which in the case of our new group, is Wollondilly Community Health Centre and Campbelltown Hospital,” says Professor David Simmons, an endocrinologist at Campbelltown Hospital and Professor of Medicine at Western Sydney University. Importantly, they also connect…

Tell us about your initial diagnosis. How did you feel? I was diagnosed about 20 years ago when I was in my early 30s – an age when you feel pretty invincible. It was picked up during a routine blood test. At first I put my head in the sand and didn’t really pay it much heed to be honest. I just took my tablets and hoped it would eventually go away. My father, who is 90, has insulin-dependent type 2. Seeing his struggles with insulin scares me a lot. I see how it rules his life and I don’t want that to happen to me. I guess that’s why I now go to the gym regularly, eat well and take my medication. I even visit a naturopath and take…

Diabetes doesn’t define me I am not a “diabetic”. I have type 1 diabetes, but that is just a part of me. – Anne Stevens Medical alert In the last 12 months I’ve had a tattoo on my wrist stating that I have diabetes type 1. – Michelle Norris Ride the swings No matter how many lows or how many highs, we have to do our best. – Ana Higuera Worth more As a diabetes educator, I’m horrified by colleagues who define a person’s worth by their HbA1c. – Michelle Robins Meters, meters, everywhere I have 10 meters! I have a basket full of them! Gotta love freebies! – Robert Kidd Praise the pump! Since starting pumping, my readings have dropped from the high 8s to 7! – Len Farina…

Ask DR LINJAWI Q Can you tell me about Bydureon? Dr Linjawi says: Bydureon* is a drug recently added to the Pharmaceutical Benefits Scheme (PBS). It is a weekly version of Byetta (exenatide) – a twice-daily injection that has been available for five years. Both work by imitating a naturally occurring hormone called GLP-1 that we all make after eating. GLP-1 increases insulin production when your blood glucose is high, reduces the amount of glucose your liver releases, and reduces appetite, too. With attention to an appropriate diet, your blood glucose should improve on Bydureon, and there may be some weight loss. To decide if it’s right for you, chat to your GP, diabetes nurse or specialist. Good to know Administering Bydureon can be cumbersome. It involves mixing two substances…

If you use a pen needle to administer insulin, it’s important to choose the right needle. Like other brands, Unifine® Pentips® are designed for a comfortable injection experience¹ and come in various lengths. Shorter pen needles are now recommended for everyone, regardless of age, gender or body size², as they reduce the risk of injecting into muscle. But only Unifine® Pentips Plus has the world’s first pen needle complete with its own integrated remover and disposal chamber for on-thego convenience. On one side is a pen needle, and on the other side a built-in removal system. As insulin pen needles are recommended for single use only, this makes changing needles easier, especially for younger children and those with sight or dexterity issues. SO CONVENIENT • REDUCED RISK OF NEEDLE STICK…

This recipe reinvents one of my all-time favourite northern Italian pasta dishes in a far healthier way. It uses spaghetti squash in place of pasta and because we extract all the flavour of the prawn shells (no waste here) it’s saltfree. The sauce uses light evaporated milk instead of cream, so all you need to do is add heaps of greens and dig in nutrition info How our food works for you see page 68 PER SERVE 1476kJ, protein 26g, total fat 15.3g (sat. fat 2g), carbs 30g, fibre 14g, sodium 469mg • Carb exchanges 2 • GI estimate Low Roasted spaghetti squash with prawns and spinach PREPARATION TIME: 15 MINS COOKING TIME: 1 HOUR SERVES 6 (AS A LIGHT MEAL) 2kg (1 whole) spaghetti squash 2 Tbsp extra virgin…

Add one of these delish starters to your festive menu (each serves 6). Eggplant and garlic dip Preheat oven to 210°C (fan-forced). Spray a large (400g) eggplant with cooking spray and place on a baking tray lined with baking paper. Bake for 20-25 minutes or until skin blisters and flesh is very soft. Let cool. Reduce oven temperature to 180°C. Meanwhile, cut 1 x 67g wholemeal pita bread into wedges and place on a baking tray. Bake for 7-8 minutes or until crispy. Peel skin off eggplant and place flesh in a food processor with 2 garlic cloves, peeled, 130g (½ cup) Greek-style yoghurt, 1 Tbsp tahini and juice of ½ lemon. Process to combine. Serve dip with pita chips and 2 carrots, peeled, cut into sticks, 2 lebanese cucumbers…

nutrition info PER SERVE 1630kJ, protein 32g, total fat 15.9g (sat. fat 4.4g), carbs 24g, fibre 9g, sodium 196mg • Carb exchanges 12⁄3 • GI estimate low • Lower carb • Gluten-free option Monday Tuesday lower carb How our food works for you see page 68 nutrition info Left: PER SERVE 1629kJ, protein 43g, total fat 13.4g (sat. fat 2.3g), carbs 17g, fibre 10g, sodium 285mg • Carb exchange • GI estimate low • Lower carb • Gluten-free option Below: PER SERVE 1988kJ, protein 40g, total fat 10.5g (sat. fat 2.9g), carbs 48g, fibre 15g, sodium 619mg • Carb exchanges 3¼ • GI estimate medium • Gluten-free option Wednesday Leftovers PANTRY Stock: Use remaining stock in soups, sauces or casseroles. Mirin: Handy to mix into salad dressings and marinades. Almonds: Snack…

How our food works for you PER SERVE 1984kJ, protein 38g, total fat 14.9g (sat. fat 2.9g), carbs 41g, fibre 9g, sodium 554mg • Carb exchanges 22⁄3 • GI estimate medium • Gluten-free option 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…

VEGETABLES Full of fibre, vitamins and minerals, make vegies the star of your daily menu! FRUIT Need a sweet fix? Head to the fruit bowl, or dish up baked apples or stewed pears with a dollop of low-fat custard. LEGUMES Add these little gems to soups, casseroles and salads. They’re filling, high in fibre, low GI, and easy on your budget. LEAN PROTEIN Choose seafood, cuts of red meat with the excess fat removed, skinless chicken and eggs. WHOLE GRAINS Oats, barley, cracked wheat and quinoa are low GI and great sources of fibre.…

kay, be honest – when was the last time you flossed your teeth or visited your dentist? Though we all know dental hygiene is important, many of us neglect our pearly whites. This is particularly problematic if you have diabetes because the condition bumps up the risk of developing health problems with your teeth, mouth and gums. O “To protect yourself, it’s important to recognise and quickly treat signs of dental changes or problems,” says Professor David Manton, from the Faculty of Medicine, Dentistry and Health Sciences at the University of Melbourne. “Good blood glucose control combined with an appropriate diet and effective oral hygiene can effectively reduce dental complications from diabetes.” According to Diabetes Australia, tooth decay, gum disease, dry mouth, thrush and mouth ulcers are all more common…

“MY SUPPORT GROUP REALLY TOOK THE STIGMA OUT OF TYPE 2” Neville Hockey, 74, was diagnosed with type 2 three years ago. After receiving a flyer in the mail about the new Wollondilly support group, he went to the first meeting in the hope he might pick up tips to help him end his weight-loss plateau – a plateau that put him at high risk for heart attack. “I was too heavy for exercise, so I changed my diet and in five months I dropped 12 kilos. But then my weight wouldn’t budge,” the grandfather of seven recalls. At his very first meeting, the former disability carer learned something new from a nutritionist. “She talked about carb exchanges and the importance of staggering the intake of carbs during the day…

1 Reduce your stroke risk Get clued in about the connection between type 2 and stroke As many as one in eight people with type 2 diabetes will have a stroke sometime in their lifetime, says Professor Merlin Thomas, clinical scientist from the Baker IDI Heart and Diabetes Institute, in his new book Understanding Type 2 Diabetes (Exisle Publishing, $19.99). Being aware of the risk factors and making healthy lifestyle tweaks can help protect you against stroke – and give your diabetes management a kick at the same time! What are the risk factors? Professor Thomas says that the five major stroke risk factors for someone with type 2 are: • Age – the older you are, the higher your risk • High blood glucose levels (BGLs) • High blood…

STOCK STORY Dr McMillan suggests using homemade stock, but to ensure the soups are suitable for people who have diabetes, DL has analysed the recipes using saltreduced stock. See the note at the end of each recipe for more details. Dropping weight is possible. What’s really tough is keeping those hardfought losses from creeping back on. The new book Get Lean, Stay Lean by celebrity dietitian Dr Joanna McMillan, (Murdoch Books, RRP $35) presents a six-step program (food, drink, exercise, activity, stress and sleep) to help you shed kilos and keep them off by making your new approach a way of life, rather than a diet with an end date. “By adopting certain dietary and lifestyle changes you really can change the way your body works for the better,” Dr…

EASY NEEDLE DISPOSAL Unifine Pentips Plus is an insulin pen needle featuring an integrated removal chamber, perfect if you’re out and about or suffer from dexterity issues. Designed for a comfortable injection experience and available on the NDSS. Order your free samples: call 1800 640 075 or visit unifinepentipsplus. com.au COOL-JAMS AIDS SLEEP Yes, you can get your night sweats under control and wearing Cool-jams wicking sleepwear is one of the best ways. Designed for men and women, Cool-jams have special features built into the fabric so our soft and comfortable collection absorbs moisture and heat to give you the best night’s sleep. Visit cool-jams.com.au or call 0404 169 272. SOOTHE DRY SKIN THIS WINTER Nutri-Synergy Extra Dry Skin Moisturiser is formulated with natural active ingredients to keep your skin…