Innholdsfortegnelse for November - December 2017 i Diabetic Living Australia

... and welcome to the Diabetic Living. It’s my first issue as Editor and it’s been wonderful meeting so many people who are passionate about living their best life with diabetes and working towards a cure. Our expert endocrinologist Dr Sultan Linjawi recently launched a new website that’s designed to provide a customised experience for PWD. I’ve been watching the videos and learning a huge amount – you can find xhtml:a charset="article_4" rel="page_4" rev="replica-location" type="0.6482151,0.3288619,0.8581509,0.47688106"/>out more on page 16. Inspirational Priceline Pharmacy Ambassador Susan Alberti’s story is on page 18 – she has type 1 and has worked tirelessly for diabetes for decades. Oh, you’d like some recipes too? Turn to page 20 to get started! TALK TO US TODAY! EMAIL diabeticliving@pacificmags.com.au READER ENQUIRIES EDITORIAL (02) 9394 2876 READER ENQUIRIES…

Did you know One of the easiest and most effective ways to avoid the constipation that living with diabetes can make you more susceptible to is eating more prunes, according to a US study. What’s so bad about suffering constipation? Apart from being uncomfortable to live with, recent research shows experiencing it regularly alters intestinal bacteria, making you 13 per cent more likely to develop chronic kidney disease. To keep things moving ‘down there’, eat 50g of prunes a day. 3 blogs to get on board with From blogs written by type 1 tykes themselves, to those penned by parents of children who are living with diabetes, add these three to your reading list: • OUR DIABETIC LIFE (ourdiabeticlife.com): Meri Schuhmacher is mum to four boys, three of whom have…

food in focus NUTRITION INFO PER SERVE 1280kJ, protein 11g, total fat 15.4g (sat. fat 1.8g), carbs 25g, fibre 10g, sodium 92mg • Carb exchanges 1½ • GI estimate low • Gluten-free option RASPBERRY, AVOCADO, MANGO AND TOFU SALAD PREPARATION TIME: 15 MINS COOKING TIME: 5 MINS SERVES 2 (AS A LIGHT MEAL) 1 tsp extra virgin olive oil 100g firm tofu, patted dry with paper towel, cut into small pieces 1/2 red onion, cut into thin slivers 20g hazelnuts, roasted, chopped (see Cook’s tip) 50g (2 cups) mixed salad leaves 1 mango, flesh removed, sliced or chopped 125g punnet raspberries 1/4 small avocado, halved, chopped 1 Tbsp red wine vinegar 1 tsp wholegrain mustard or gluten-free mustard Freshly ground black pepper 1 Heat the oil in a medium non-stick…

NUTRITION INFO PER SERVE 430kJ, protein 5g, total fat 5.8g (sat. fat 1g), carbs 5g, fibre 5g, sodium 46mg • Carb exchanges ½ • GI estimate low • Gluten free How Out Food Works for you Enjoy the taste of summer with versatile fresh asparagus ASPARAGUS, TOMATO AND BASIL SALAD PREPARATION TIME: 10 MINS COOKING TIME: 5 MINS SERVES 4 (AS A NON-CARB SIDE) 3 bunches asparagus, woody ends trimmed, diagonally sliced into 4cm pieces 50g (2 cups) mixed salad leaves or baby spinach leaves 250g punnet cherry tomatoes, halved 1/2 cup small basil leaves 1 Tbsp finely shredded parmesan 1 Tbsp pine nuts or chopped walnuts, toasted (see Cook’s tip) Dressing 11/2 Tbsp white wine vinegar 2 tsp extra virgin olive oil 1 tsp honey Freshly ground black pepper…

it’s easy! The sauce on Sauces Sauces, mustards, gravies, dressings and other condiments are a great way to add extra flavour to a basic meal. However, a healthy meal can be sabotaged by choosing the wrong condiment in the wrong portions. Choose condiments that add nutrients and health benefits to your meal. Steer away from those high in added sugar, salt (sodium) and saturated fats, or that add minimal to no nutritional benefit. In any case, always keep your portion small (maximum 1 tablespoon); condiments are meant to boost taste, but you don’t want to override the natural flavours in your meal. Try to use more herbs and spices in your cooking, and make these simple swaps to improve the nutritional profile of your meal: • Swap barbecue, tomato or…

DIABETES MEDICATIONS Thanks – or rather, no thanks! – to the impact they have on your hormones, both insulin and sulphonylureas used to treat type 2 can lead to weight gain, says nurse practitioner Giuliana Murfet. In addition, people with insulin-managed diabetes can experience weight gain if they frequently overcorrect hypoglycaemia. THE FIX The best way to combat this type of weight gain is to go back to basics by adjusting your diet and moving more. “Minimise your intake of salt, sugar and saturated fat, as well as takeaway and processed foods,” advises dietitian Aloysa Hourigan. Keep yourself feeling fuller for longer with low-GI foods – think lean proteins, wholegrains, fresh vegies and fruit, and low-fat dairy. Look for opportunities to move beyond structured exercise. Gardening, doing housework, getting off…

Bow-tie bands These colour-coded rubber latex tubes allow you to control the exercise intensity. Red is typically the most difficult, with medium to heavy resistance. Green offers medium resistance. Yellow bands are usually the easiest and the best choice for beginners. Several companies sell all three bands together. Resistance training is your secret weight-loss weapon, says exercise physiologist John Felton. Why? Whether you lift weights, use resistance bands or work with your own body weight – think sit-ups and push-ups – you are building lean muscle tissue, which helps you burn kilojoules, even when you’re not exercising. Resistance exercise also helps to improve your body’s responsiveness to insulin, which, in turn, enables better blood glucose regulation. RHOMBOID SQUEEZE STEP 1 Hold tubing with the arms extended at chest height, one…

CORN, BUCKWHEAT AND TOMATO SALAD WITH CHICKEN MEATBALLS PREPARATION TIME: 20 MINS COOKING TIME: 25 MINS SERVES 2 (AS A LIGHT MEAL) 50g (¼ cup) buckwheat 185ml (¾ cup) boiling water 1 corn cob, husk and silk removed 60ml (¼ cup) water 250g grape tomatoes, halved 1 cup basil leaves 30g low-fat feta, crumbled Chicken meatballs 125g chicken breast mince 1 clove garlic, crushed 1 egg yolk (from 60g egg) 20g (¼ cup) fresh breadcrumbs, made from day-old grain bread ¼ tsp olive oil Dressing ½ cup basil leaves, finely chopped 1 clove garlic, crushed 1 tsp extra virgin olive oil Freshly squeezed juice of. lemon NUTRITION INFO PER SERVE 1576kJ, protein 30g, total fat 11.8g (sat. fat 3.3g), carbs 30g, fibre 13g, sodium 271mg. • Carb exchanges 2 •…

THIS IS DAN “Do you want me to get a wheelchair?” Reality overcame denial in that simple, earnest question from a friend. I was in a Des Moines hospital for a story that involved touring a neonatal intensive care unit with the hospital’s public relations man, whom I had known for years. I was in terrible pain. Lightning bolts struck the base of my spine and sent shocks through my body. My legs felt like dead logs dragging across the floor. Though it was a cool day in February, sweat rolled off my bald head from the simple exertion of walking from the elevator to the nurses station. My navy golf shirt was soaked, the crotch of my pants damp. In practical terms, it was maybe 20 metres. For me,…

As individual blood glucose response to food varies from person to person, it is important that you speak to your diabetes team or an Accredited Practising Dietitian before you decide on the best diet for you. If you’re considering a meal-delivery service, these offer a variety of nutritious meals suitable for people with diabetes. DIETLICIOUS The extensive menu of global flavours offered are nutritionally balanced and portion-controlled. They are low in fat and have little or no sugar, making the menu suitable for people with diabetes. Endorsed by health professional Dr Joanna McMillan, Dietlicious sources local ingredients – no preservatives, additives or genetically modified foods – and provides gluten-free, dairy-free and vegetarian options too. Meals start from $9.90 each. Visit dietlicious.com.au TLC Tender Loving Cuisine – or TLC – offers a…

DARK CHOCOLATE TRUFFLES For base recipe, in a medium saucepan, stir 350g chopped dark chocolate and 125g light cream cheese over low heat until melted (mixture will be slightly grainy). Remove pan from heat. Stir in 1 tsp vanilla extract. Transfer to a bowl. Cover with plastic wrap. Chill in fridge for 1-11/2 hours or until mixture is firm enough to roll. Shape into 28 small balls. Roll in desired coatings (see below). Store, covered, in the fridge for up to 1 week. Makes 28. 1 per serve as an occasional dessert. PER TRUFFLE (base recipe): 355kJ, protein 1g, total fat 6.5g (sat. fat 4g), carbs 6g, fibre 0g, sodium 21mg • Carb exchanges ½ • GI estimate low • Gluten free TRUFFLE COATINGS Coconut Roll in 1/2 cup shredded…

MORE THAN TOP TASTE I am a type 2 diabetic. Since buying your magazine and trying some of your healthy recipes, I have been able to stop taking my medication and am now diet controlled. One of my favourites is Middle Eastern Savoury Mince (Jan/Feb 2017). However, my cat Milly now has type 1 diabetes and requires insulin injections. Fortunately, she is a great patient. Kaye Sarson, South Australia STAR LETTER Setting an example I am a type 1 for the past 29 years and, since retiring, I do a variety of volunteer jobs. One is mentoring a young girl, primary school age, for the last three years. We have a close bond and, as she is a little overweight, I do cooking with her and I choose to do…

Help is at hand Working closely with a team of specialists, Diabetic Living’s expert endocrinologist Dr Sultan Linjawi has launched an online diabetes education program with a difference. Called My Health Explained, it caters for people living with type 1 or type 2 diabetes and prediabetes, and recognises that no two people are the same. “We wanted to make a site that’s unique to the individual,” says Dr Linjawi. So, as well as choosing which type of diabetes you have, selecting an age bracket and whether you’re male or female, you also get to ‘customise’ the information you’ll receive, based on a few different personality profiles. “You can read different personas – for example, a guy who cares about his health and wants to learn a lot; a woman who…

Australian mangoes are at their best in summer and are a great option for adding extra flavour and nutrition to your meals. Like many fruits, mangoes provide a good hit of fibre, which encourages a healthy digestive system and keeps you feeling fuller for longer. They are also low GI, helping you manage your blood glucose levels. With just 100g providing about 50 per cent of your recommended daily intake for vitamin C and vitamin A, mangoes are a superb choice for supporting normal growth and development, night vision and wound healing. One small mango contains about 30g of carbs. So, if you’re adding it to a meal containing other sources of carbs, it may be best to cut your serving size down to just one mango cheek and save…

Super low in kilojoules and carbohydrates, asparagus will have little effect on your blood glucose levels, but will have a huge effect on your nutrient intake! It contains an array of different vitamins and minerals required for good health, including vitamin C, folate, thiamine, riboflavin, niacin and potassium (to name a few!), plus several phytochemicals to help support healthy blood vessels. Summer is the perfect time to indulge in fresh asparagus. Try one of our tasty recipes, add it to your next stir-fry or toss through a fresh salad for a different flavour and texture. Asparagus also makes the perfect accompaniment to a dip platter in place of crackers. If you are on a blood-thinning medication and need to monitor your vitamin K intake, it may be best to keep…

DRINKS AWAY! It can be easy to overindulge leading up to the festive time of year, so to help stay on track, try replacing a glass of wine with a wine glass filled with soda water, a few slices of lime, sliced strawberries, a few frozen raspberries and a few torn mint leaves. You can even throw in a dash of diet lime or diet lemon, lime and bitters cordial. Another idea is to replace the strawberries with thin slices of peach and the lime with lemon or orange slices. This way you will feel like you are still involved in the festivities and can indulge in a few glasses without the guilt! I grow my own vegetables and herbs. I like being able to tell people that the lunch…

CHICKEN SATAY WITH NOODLE SALAD PREPARATION TIME: 15 MINS COOKING TIME: 10 MINS SERVES 1 (AS A MAIN) 1 Tbsp no-added-salt peanut butter 2 tsp salt-reduced soy sauce or gluten-free soy sauce 2 tsp sweet chilli sauce or glutenfree sweet chilli sauce 1 Tbsp freshly squeezed lime juice ½ square (30g) dried, long-life, 99%-fat-free instant noodles or gluten-free noodles ½ stick celery, finely chopped ½ carrot, finely chopped ⁄3 cup coriander leaves 3 chicken tenderloins, trimmed of fat, sinew removed Cooking spray 1 Put peanut butter, soy sauce, sweet chilli sauce and lime juice in a small bowl. Whisk to combine and set aside. 2 Cook noodles in a small saucepan of boiling water for 2 minutes or until tender. Drain well. Transfer to a medium bowl. 3 Add the…

Only 49 per cent of Australians have private health insurance that covers hospital treatment in their chosen policy. Although there is no requirement for you to have private health insurance, without it patients are left paying extra tax every year under the Medicare Levy Surcharge. Hospital cover pays for some, or all, of the costs as a private patient, including doctors’ fees and hospital accommodation, and ensures you have a shorter waiting period. When it comes to weight-loss surgery, most companies pay benefits for this, but you’ll usually need premium-level hospital cover. So, if this is something you are seeking, it is best to check your cover level in advance. But not everything is covered. Luckily, Medicare can cover some things, such as GP appointments and the initial consultation with…

Big changes start with simple steps. Try these ideas to help you improve your wellbeing 1 GUT A GRIP As well as being uncomfortable, an unhealthy gut can have serious side effects, with research showing digestive health influences everything from mood to your risk of heart disease. Your gut bacteria can even determine how easily you lose weight. “Plus, just as certain aspects of diabetes can impact how healthy your gut is, we also know bad gut bacteria can make it harder to manage diabetes,” says Rachel Freeman, from the Australian Diabetes Educators Association. “So it’s a vicious circle.” A good place to start a makeover is by eating more fibre. In a 2013 study, people who ate a high-fibre diet for six weeks improved their gut bacteria and had…

DIABETES 101 Getting your head around "diabetes lingo"? Read on... • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how BGLs are…

NUTRITION INFO PER SERVE 2070kJ, protein 39g, total fat 17.4g (sat. fat 3.9g), carbs 38g, fibre 13g, sodium 557mg • Carb exchanges 2½ • GI estimate low • Gluten free AVOCADO, CORN AND PRAWN SALAD PREPARATION TIME: 20 MINS (+ COOLING) COOKING TIME: 25 MINS SERVES 2 (AS A MAIN) 300g small orange sweet potato, peeled, chopped or cut into rounds 1 bunch baby beets, trimmed, peeled, cut into wedges Olive oil cooking spray 1 cob corn, husk and silk removed 500g green prawns, peeled and deveined, with tails left intact Freshly ground black pepper 1 Tbsp pumpkin seeds 35g (11/2 cups) rocket leaves 100g reduced-fat ricotta, crumbled 1/2 small avocado, sliced 3 tsp balsamic vinegar 1 tsp extra virgin olive oil 1 Preheat oven to 210°C (fanforced). Line a…

How our food works for you NUTRITION INFO PER SERVE 1400kJ, protein 10g, total fat 15.6g (sat. fat 2.3g), carbs 32g, fibre 17g, sodium 68mg • Carb exchanges 2 • GI estimate medium TABOULEH FLATBREADS WITH BABA GHANOUSH SERVES 4 (AS A LIGHT MEAL) 30g bulgar wheat 100g flat-leaf parsley, finely chopped 40g mint, leaves picked and finely chopped 350g cucumber, halved, deseeded and diced 100g cherry or baby plum tomatoes, halved Juice of 1 lemon 1 tablespoon olive oil Freshly ground black pepper 2 Lebanese flatbreads, or pitta breads, halved (about 70g each), to serve ¼ jar Sweet Pickled Onion (see recipe, right), or 3 spring onions, finely chopped, to garnish For the baba ghanoush 2 medium eggplant 1 head of garlic 1½ tablespoons tahini 1 tablespoon olive oil…

Summer party food is often delicious, but not necessarily the healthiest option. This recipe proves you really can have both. Introducing this amazing salad – it’s colourful, tasty and really good for you. Plus, it’s terrific for alfresco entertaining at home or in the park. GRAPEFRUIT CHICKEN CUP SALAD PREPARATION TIME: 20 MINS SERVES 4 (AS A LIGHT MEAL) 4 pink grapefruit 2 cups shredded cooked barbecue chicken 1 lebanese cucumber, coarsely grated 2 Tbsp sunflower seeds, chopped 1 Tbsp dried cranberries, chopped 2 green shallots, finely sliced ½ bunch dill, leaves picked, finely chopped ½ bunch basil, leaves picked and shredded 130g (½ cup) low-fat Greek-style natural yoghurt 2 tsp Worcestershire sauce 2 tsp honey 2 cloves garlic, crushed Micro herbs, to serve (optional) 1 Use a sharp knife…

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) 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 product names so it’s easy for you to find nutritionally suitable brands when shopping. Optional ingredients Whenever we list an ingredient as optional, it isn’t included in…

Fact: when you experience stress, your body releases adrenaline and cortisol – two hormones that cause you to feel hungry and to start stockpiling fat. “This may be stored in the most active fat cells around the abdomen, which are highly sensitive to stress hormone receptors,” says endocrinologist Dr John Wentworth. Luckily, you can drastically reduce stress levels with just a few small lifestyle tweaks like… GETTING BACK TO NATURE Research from the University of Rochester says that taking a 20-minute “nature break” helps you feel more energised and alive and improves your sense of wellbeing. Give it a go! HUGGING IT OUT Scientists from the University of Vienna found hugging helps to reduce blood pressure, makes you feel cared for, and also connects you to the ones you love.…

(You’re going to be okay!) “I was too embarrassed to tell anyone when I was first diagnosed with type 2 diabetes 16 years ago,” says Louise Payne, a 38-year-old teacher from Lake Macquarie, NSW. “Though I was relieved to finally know why I had been so tired, I worried that people would think I brought this on myself. The doctor didn’t help. He clearly knew little about type 2 and told me to go home and not eat anything with sugar. When I went to the supermarket, I was so distressed because sugar was on almost every food label. I felt completely overwhelmed.” Learning that you have type 2 diabetes is a life-changing moment that can completely shake up your world. “It is perfectly normal to feel out of your…

Check out these products. They make managing diabetes easier FREEDOM IN THE BAG Medactiv EasyBag Single and EasyBag Classic (shown) provide freedom to travel with temperature-sensitive medications. Discreet and reusable, EasyBag products keep your insulin cool. Just soak the inner pouch in fresh water and the bag will maintain insulin between 16°C and 25°C for up to five days. Visit medactiv.com.au OCEAN SPRAY® ORIGINAL CRAISINS® DRIED CRANBERRIES Dried cranberries are a vibrant, sweet and tart snack packed with antioxidants. They also add bright taste and colour to salads, yoghurt, muesli and baked goods. Each 40g serving contains one serve of fruit and is a good source of fibre. WINTER CARE FOR YOUR SKIN Nutri-Synergy Extra Dry Skin Moisturiser is formulated with natural active ingredients to keep your skin soft and…