Innholdsfortegnelse for September - October 2017 i Diabetic Living Australia

Everything you read in Diabetic Living magazine comes with the seal of approval of our diabetes health professionals – and that’s what makes it such an empowering guide to improve your wellbeing. One of the experts we routinely call on is the dietitian who works with our talented Food Editor, Alison Roberts. Together they create DL’s delicious, healthy recipes and that is why I want to introduce you to Shannon Lavery (page 82). Shannon is an accredited practising dietitian who has worked in leading Sydney hospitals and spent four years with Diabetes Australia before entering private practice. Bonus: she’s also a good cook! (For more, go to betterchoicesnetwork.com.au) If weight loss is your goal, turn to page 78 and follow the seven-day meal plan and Shannon’s tips for a healthy…

• In the hours prior to the activity, test blood glucose levels (BGLs) regularly. • Discuss with their healthcare professional a suitable BGL range during the exercise, as well as a reduced insulin dose prior, during and after the sport to avoid hypos. • If possible, test BGLs during the sporting activity. If below the suggested BGL, give them a sip of a sports drink to bring their levels up. • Have on hand a sugary drink or high-carb food that will treat a hypo promptly and allow them to return to play quickly. Every 3 months About how often our blood cells are broken down and re-formed and why it is important to have an HbA1c test regularly. SWEET TOOTH A cup (250ml) of 100 per cent fruit juice…

COVER STAR CHICKEN BREAST STUFFED WITH KALE AND THYME PREPARATION TIME: 10 MINS COOKING TIME: 25 MINS SERVES 2 (AS A MAIN) 2 tsp extra virgin olive oil 100g kale, inner core removed, finely chopped 2 garlic cloves, crushed 1 Tbsp thyme leaves 60g egg, lightly whisked 40g reduced-fat grated mozzarella, chopped 1 bunch Dutch (baby) carrots, scrubbed Olive oil cooking spray 2 x 125g skinless chicken breast fillets, trimmed of fat 120g green beans, trimmed, steamed, to serve 250g small Carisma potatoes, cut into wedges, steamed, to serve 1 Tbsp chopped flat-leaf parsley Zest of half a lemon Freshly ground black pepper 1 Heat half the oil in a medium non-stick frying pan over medium-high heat. Add the kale, garlic and thyme. Cook, stirring, for 4-5 minutes or until…

MAPLE AND PAPRIKA ROASTED CHICKEN SALAD These lovely legs are made even tastier with lashings of maple syrup.see recipe, page 46 >> How our food works for you see page 82 NUTRITION INFO PER SERVE 1390kJ, protein 24g, total fat 10.8g (sat. fat 0.9g), carbs 26g, fibre 7g, sodium 373mg • Carb exchanges 1½ • GI estimate low CUCUMBER, BROCCOLINI AND BEEF RICE SALAD Beef up a salad with tasty greens and low-GI rice. see recipe, page 46 >> NUTRITION INFO PER SERVE 1350kJ, protein 19g, total fat 14.8g (sat. fat 3.3g), carbs 22g, fibre 10g, sodium 136mg • Carb exchanges 1½ • GI estimate medium • Gluten-free option Grill, roast or stir-fry salad veg – yum! BLACKENED SALMON WITH ASPARAGUS AND CABBAGE SALAD Chargrilled fish with a side of crunch.…

Rhubarb is botanically a vegetable but tends to be eaten like a fruit. Available all year round, it’s a baker’s delight. With its naturally low sugar content, it tastes at its best when cooked and is a pretty delicious accompaniment to sweet dishes. Alone it’s quite tart and bitter, so it’s normal to add a little sugar when cooking with it. SELECT Choose crisp, brightly coloured stalks that don’t look wilted. The thinner and younger stalks tend to be less stringy and more tender. PREPARE Remove the leaves and discard them – they’re poisonous and shouldn’t be eaten (though you’d need to eat about five kilos of rhubarb leaves for a lethal dose!). Wash the red coloured stalks and trim any white part of the stems. Chop into pieces (what…

WASTE NOT, WANT NOT! If you’re like me and baking is something you love to do, then pick up a Wiltshire Silicone Baking Mat. It saves all that benchtop mess when rolling out dough or kneading bread, but also doubles as a non-stick liner for your baking trays (fits a large rectangular baking tray) helping to avoid wastage of baking paper. Simply hand wash after use, roll up and allow to dry. Wiltshire also has a brilliant range of non-stick bakeware (including muffin holes and a range of cake pans). Available from Big W and Spotlight. RRP $12. You could probably get through life without knowing how to roast a chicken, but the question is, would you want too! - Nigella Lawson, celebrity domestic goddess SUPERMARKET CRUSH Right start Find…

Diets rich in protein are all the rage right now with an ever-expanding range of shakes, powders, balls and bars to help you boost your intake. But what is protein exactly, what does it do in your body, and do you really need to be aiming to eat more of it? Why we need protein Protein is a part of every cell in your body and you need it to build and repair tissues and make enzymes and hormones. It’s also important for growth and development in children and teens, and during pregnancy. While it’s a diet essential, you need less than you might think. In fact, the latest national dietary survey found that almost all Australians (99 per cent!) are meeting their protein needs based on the Estimated Average…

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 SMART HEARING Are you in the market for a hearing aid? Starkey’s SoundLens Synergy invisible hearing aids offer clear sound quality and an enhanced listening experience, customised to meet your hearing needs. It all starts with a simple hearing check, so take the first step on that journey and visit starkey.com.au or call 1300 307 696 for more information, today! LOOK AFTER YOUR GUMS For people with diabetes, gum problems can be a significant issue if not managed well. The new…

STAR LETTER POSITIVE DIFFERENCE My husband was diagnosed with diabetes in his early 40s and was told his organs were in a bad way and he wouldn’t see his 50s. He has injections six times a day, along with other medications. Well, he’s now 60 and it’s the recipes in Diabetic Living that have helped him to reach this age. Thank you for your recipes, advice and support. Vicki Powell, Victoria Preventing type 2 My youngest daughter gave me a subscription to Diabetic Living and I’ve found the magazine informative and the recipes great. I don’t have diabetes, but my mother developed it late in life, so I’m hoping to avoid it and DL certainly helps me with my diet. Lorraine Hennessy, Queensland Message of health I went looking for…

At least 10 per cent of Australians have diabetes with up to 90 per cent of those dealing with type 2. Within that, Western Sydney is a “diabetes hotspot” with 1.5 times higher rates of type 2 than the rest of the country. Professor Glen Maberly and his team at Western Sydney Diabetes (WSD) are leading the crusade to find an effective solution for this high-risk population. “Our goals are to get our population to lose an average of two kilos, and bring the prevalence of diabetes and high blood glucose in Western Sydney to less than the state average within five years,” says Prof. Maberly. Interception is key Prevention and screening programs are critical in halting the rising diabetes rates. Along with numerous other initiatives including support groups, WSD…

How our food works for you see page 82 NUTRITION INFO PER SERVE (with sugar) 732kJ, protein 3g, total fat 3g (sat. fat 1.3g), carbs 30g, fibre 5g, sodium 80mg • Carb exchanges 2 • GI estimate medium PER SERVE (with sugar substitute) 643kJ, protein 3g, total fat 3g (sat. fat 1.3g), carbs 23g, fibre 6g, sodium 80mg • Carb exchanges 1½ • GI estimate low BLACKBERRY AND GINGER PIE When the pie was open, the birds began to sing, and so will you! see recipe, page 30 >> Left: CHICKEN, KALE AND MUSHROOM PIE This pie is packed with chunks of wholesome meat and veg, and is tasty to boot. see recipe, page 30 >> NUTRITION INFO PER SERVE 1570kJ, protein 33g, total fat 9.3g (sat. fat 3.6g), carbs 35g, fibre…

ASPARAGUS, LAMB AND WATERCRESS SALAD Transport your tastebuds to the beaches of Santorini with this fresh plate. see recipe, page 54 >> How our food works for you see page 82 NUTRITION INFO PER SERVE 1980kJ, protein 37g, total fat 20.9g (sat. fat 6.2g), carbs 29g, fibre 8g, sodium 340mg • Carb exchanges 2 • GI estimate medium • Gluten-free option MISO, MUSHROOM AND CHICKEN SOUP Treat yourself tonight with this warming meal that’s simply un-bowl-ievable! see recipe, page 54 >> NUTRITION INFO PER SERVE 1300kJ, protein 31g, total fat 7.6g (sat. fat 1.5g), carbs 25g, fibre 5g, sodium 453mg • Carb exchanges 1½ • GI estimate low • Gluten-free option • Lower carb BEAN AND CHEESE STUFFED POTATO Comfort food has never been quicker. Get this tater on your plate. see recipe,…

FREEZE YOUR ASSETS You can freeze any leftover sauce in freezer-proof containers, leaving 2.5cm of room at the top. Freeze for up to three months. To serve, thaw overnight in the fridge, then reheat over medium-low. PICK YOUR TOMATO Any type will work. Romas are our favourite: their mild-sweet flavour is consistent from season to season. What you’ll need KITCHEN TOOLS • Chef’s knife • Chopping board • Bowl • 2 large baking trays • Aluminium foil • Tongs • Large saucepan • Wooden spoon • Stick blender or blender • Measuring spoons • Small ladle GROCERY LIST • 2kg tomatoes • 1 red capsicum • Cooking spray • 1 Tbsp olive oil • 2 red onions • 4 cloves garlic • 1 Tbsp white balsamic vinegar • Black pepper…

Our Nutrition Info boxes sit alongside each recipe. Use them to track your nutritional requirements, as well as count carbs, carb exchanges and find out whether a recipe is low-, medium- or high-GI, or gluten free. Easy! Shannon Lavery, Dietitian (above left), Alison Roberts, Food Editor (right) YOUR DAILY ALLOWANCE GUIDE With this guide, you can create the perfect eating plan for your needs. To maintain your weight* Kilojoules 8700kJ Protein 80g Total fat 70g Saturated fat 24g Carbs 270g Fibre 30g Sodium Less than 2300mg To lose weight* Kilojoules 6000kJ Protein 65g Total fat 45g Saturated fat 15g Carbs 180g Fibre 30g Sodium Less than 2300mg * These figures are a guide only. To find out your individual nutritional needs, please see your dietitian. CAULIFLOWER IN COCONUT SAUCE see recipe,…

Drink only lemon water, maple syrup and cayenne pepper. Just have this green smoothie three times a day. No grains, no sugars, no beans... Cleanse and detox diets sell – that’s why you see so many in the headlines and on bookshelves. They come in as many variations as there are diet “experts.” Most promise to clean out your digestive system and help you drop weight – fast. But you’ll notice a trend with hard-core cleanses: they lack scientific research to support their claims (in fact, a review in the Journal of Human Nutrition and Dietetics found no evidence that detox diets help with weight loss at all). And how safe are they for people with type 2 diabetes? Short answer: not very. The diabetes effect When you have diabetes,…

When someone you love is diagnosed with diabetes, it could provide the perfect climate for controlling, obsessive and potentially joy-smothering behaviour. But hang on! Your role as a carer – as the partner or parent of someone with diabetes – is to be supportive and empathetic. While you can’t leave diabetes management to the gods and just get on with life, together you can work out an approach that’s right for you. Nobody’s saying it’s easy. “The emotional rollercoaster of anger, frustration, denial and sadness is experienced by the partner or carer as well as the person diagnosed,” says Janine Clarke, clinical psychologist at Mend Psychology and The Sydney ACT Centre. “And it’s important to know this is normal.” When anxiety over someone’s wellbeing generates unhelpful responses, it’s time to…

After a surprise type 2 diagnosis more than 20 years ago, James Earl Jones learnt to raise his own level of awareness. His mother and several other members of his Michigan-raised farming family had diabetes but, like many, he was still shocked when he was told he had diabetes in his sixties. “My diagnosis hit me like a thunderbolt,” Jones, 86, tells Diabetic Living. Best known for voicing Darth Vader in Star Wars and Mufasa in The Lion King, Jones starred alongside Vanessa Redgrave in Driving Miss Daisy on Broadway and London’s West End in 2010 and 2011, and, in 2013, with Angela Lansbury in the production that toured Australia for four months. His health journey, however, has been one of his hardest parts. “I’ve had the chance to do…

SNACKS 81 Asparagus with dip and crackers 39 Spiced nuts 81 Sweet potato and avocado toast 81 Tropical fruit frappe BREAKFAST 73 Stewed rhubarb with French toast LIGHT MEALS 46 Blackened salmon with asparagus and cabbage 49 Coconut, poached chicken, lime and coriander salad 46 Cucumber, broccolini and beef rice salad 46 Maple and paprika roasted chicken salad 54 Miso, mushroom and chicken soup 49 Mushroom, leek and cheddar quiche 48 Roasted baby carrot, chicken and macadamia salad 48 Prawn and asparagus noodle stir-fry 81 Lunch idea with tuna MAINS 54 Asparagus, lamb and watercress salad 55 Avocado vegie burger 55 Bean and cheese stuffed potato 70 Beef, pumpkin and spinach lasagne 40 Cauliflower in coconut sauce 22 Chicken breast stuffed with kale and thyme 30 Chicken, kale and mushroom…

In conversation with… Dr Kate Marsh, credentialled diabetes educator and accredited practising dietitian What does a diabetes educator do? A credentialled diabetes educator (CDE) will teach you about insulin and medications, how to monitor blood glucose levels (BGLs), healthy lifestyle habits and preventing complications. They’ll work with you on your main goals and concerns and some strategies to help address these. They’ll be individualised depending on your needs and the changes you’re able to make. Will a diabetes educator ask me to make big changes? A CDE will present different options and personalise it to you and what you’re able to do. It’s not about changing everything overnight, but picking the biggest priorities for your situation. How would I be eased into a big lifestyle change? If you need to…

• Check your blood glucose levels (BGLs) before you start. • Stay hydrated. If you are dehydrated before and during your workout, you’ll find it harder to maintain your BGLs. • Wear the right gear. Whether it’s well-fitted footwear or breathable fabrics, having the right outfit helps prevent injury and overheating. • Keep your exercise space clear of obstacles so you don’t trip over. • Listen to your body. It’s essential to challenge yourself but if you need a short break then rest. • Stop at the first signs of a hypo. INVISIBLE EXERCISE Recovering from injury? The Invisible Exercise (TIE), developed by Sydney-based biomechanics expert Dell-Maree Day, can help you tone up, gain strength and relieve chronic pain. Called ‘invisible’ because you remain as still as possible while doing…

Great food that really is good for you. That’s the best menu plan ever. This deliciously easy curry makes all that and more happen. EASY PORK AND PINEAPPLE CURRY PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS SERVES: 4 (AS A MAIN) 2 tsp garam masala 2 tsp ground turmeric 1 tsp freshly ground black pepper Pinch chilli powder 500g pork fillet, trimmed of fat, chopped 2 tsp extra virgin olive oil 2 brown onions, sliced 6cm piece ginger, cut into fine batons 8 cloves garlic, crushed 12 fresh curry leaves 125ml (1/2 cup) salt-reduced chicken stock or gluten-free chicken stock 125ml (1/2 cup) light coconut milk 1 tsp fish sauce 1 cup diced fresh pineapple 75g unsalted cashews, finely chopped 1 cup snow peas, trimmed and halved 1 cup…

SPICY TOMATO, LENTIL, SPINACH AND FISH SOUP A soup more like a meal, it fills you up with chunky goodness. see recipe, page 38 >> NUTRITION INFO PER SERVE 1718kJ, protein 42g, total fat 12g (sat. fat 2.2g), carbs 30g, fibre 7g, sodium 533mg • Carb exchanges 2 • GI estimate low • Gluten free SLOW-COOKED INDIAN LAMB SHANKS Who doesn’t love shank meat that comes off the bone dripping in a rich sauce? see recipe, page 38 >> How our food works for you see page 82 NUTRITION INFO PER SERVE 2012kJ, protein 39g, total fat 20g (sat. fat 6.6g), carbs 32g, fibre 9g, sodium 400mg • Carb exchanges 2 • GI estimate low Cauliflower and spice and everything nice... CAULIFLOWER IN COCONUT SAUCE Vibrant and delicious, this vegetarian dish is…

MONDAY GINGER BEEF AND NOODLE STIR-FRY Zingy, noodley, beefy and delicious. You’ll wish it was Monday every day! see recipe, page 64 >> How our food works for you see page 82 NUTRITION INFO PER SERVE 2060kJ, protein 38g, total fat 20.1g (sat. fat 6.6g), carbs 33g, fibre 13g, sodium 596mg • Carb exchanges 2 • GI estimate low • Gluten-free option TUESDAY SPICY SWEET POTATO AND TUNA PATTIES Who doesn’t love tuna patties! Whip these up in just 30 mins. see recipe, page 64 >> LEFTOVERS GROCERY Curry paste: Use a teaspoon in fish cakes or add to veg and tofu curry. Evaporated milk: Great for sauces or finishing off a pumpkin soup. Noodles: This stir-fry staple works in salads and soups, too. Polenta: Cooked and fluffed, serve as an alternative…

STEP ONE Choose the right shoes Good shoes are essential for any workout. They don’t need to be expensive or fancy – just sturdy, reliable and well-fitting. The fit is especially important if you have diabetes, as it’s crucial to avoid cuts, blisters and abrasions that could lead to infections. Your best bet, says exercise physiologist Carol Garber, is to visit an athletic shoe store and ask for guidance. Try the shoes on and walk around so you get a pair that fit well. STEP TWO Commit to it Have trouble sticking to a regular routine? Put your walk in your calendar as an appointment. If it’s too hot or cold to walk outside, do laps around your local shopping centre, and ask a friend or officemate to join you.…

Award-winning BBC science presenter Dr Michael Mosley calls them ‘Old Friends’. They’re the microbes that make up your microbiome in your digestive system, and they have evolved over millions of years. “Many of them are essential to our health,” he writes in his latest book, The Clever Guts Diet. “Just as we have ravaged the rainforests and consigned numerous animal species to oblivion, so we have decimated the populations that live inside us. Fortunately we can help these Old Friends bounce back.” Here is an extract from his book. The Clever Guts Diet is a ‘diet’ in the same way you might talk about being on a vegetarian diet or a Mediterranean diet. It’s not about calories [kilojoules] or restriction; it’s about the sort of food and lifestyle changes you…

When were you first diagnosed with diabetes? Two weeks after I got married in October 2013. I felt really ill and the doctors found a tennisball sized tumour on my left ovary that was attached to my pancreas. I was told if they didn’t remove the tumour I’d get cancer, and if they did remove it I’d get diabetes – which is in my family. My grandfather and his mum both had type 1. That sounds tough… Dealing with the emotional side was really difficult. I got depressed and anxious. Then I discovered that because of the tumour I wasn’t able to have children. I feel so grateful for all the support from my husband, Troy, and other loved ones. But I had to mourn and get on and deal…

1 HEEL HELP Are your feet in need of a little TLC after winter? Try these ideas for healthy hydrated skin FOOT CARE Due to reduced sensation in their feet and legs, people who have diabetes can be more prone to infection and feel less pain and temperature extremes. Some tips: • Wash your feet daily, dry between toes and check for cuts • Exfoliate, go barefoot and don’t moisturise between your toes • Wear shoes that don’t rub. SKIN CARE Diabetes can cause dry skin by damaging the small blood vessels and nerves, making skin more prone to infection and less sensitive. Look after it by: • Moisturising daily • Using an unscented and pH-balanced soap or cleanser to protect your skin’s natural barrier and help protect against infection…