Innholdsfortegnelse for July/Aug 2016 i Diabetic Living Australia

JOIN US ON FACEBOOK NOW! You can have your say about this issue of Diabetic Living and tell us more about the topics you’d like to see covered. Simply visit our Facebook page (facebook.com/australiandiabeticlivingmagazine) and ‘like’ us to stay in the loop. GET YOUR FIX Follow us on Twitter twitter.com/diabeticMagAu Follow us on Instagram instagram.com/diabeticliving LOOK OUT for our next issue, on sale 4 August Every five minutes an Australian is diagnosed with diabetes – most likely type 2. That’s about 280 people a day. If you’ve just been diagnosed, it’s easy to feel alone, and as though you’ve failed in some way. Indeed, any diagnosis of a chronic condition triggers a range of emotions. You may experience shock or even grief, like the subjects of our My story profiles…

Winter is coming… I get a flu shot every year! For me it’s a no-brainer. What’s one more needle in the grand scheme of things? – Brooke Payne METERS, METERS EVERYWHERE! I counted my meters the other day – I have eight. I keep them everywhere so one is always at hand. I’ve got them in my car, in the kitchen, in the bathroom, in my handbag, in my beach bag and next to my bed. – Monique Tyrrell Debunking diabetes ‘cures’ My favourite was the young man who tried to tell me that eating young corn would cure my diabetes. – Christine Limburg FAMILY MATTERS My five-year-old granddaughter helps me manage my diabetes. She even gets all my tablets ready to have with my breakfast. She also knows what…

TRUE OR FALSE? Eating cinnamon can lower your blood glucose levels (BGLs). THE SCIENCE: ‘The most recent meta-analysis found that taking cinnamon lowered fasting BGLs by about 1.3mmol/L as well as reducing total cholesterol, LDL (‘bad’) cholesterol and triglycerides, while increasing HDL (‘good’) cholesterol levels,’ says Dr Marsh. ‘However HbA1c levels weren’t changed.’ THE VERDICT: While adding cinnamon to muesli or a latte will do no harm, more research is needed to prove this claim. HOW TO… Beat the munchies Try one of DL dietitian Lisa Urquhart’s super snack ideas 1 130g (½ cup) low-fat Greek-style plain yoghurt served with ¼ cup fresh or frozen blueberries. 2 130g can reduced-salt baked beans. 3 10 natural almonds with 1 medjool date. 4 3 Arnott’s Vita-Weat crispbreads spread with 2 tsp tomato…

Renowned chef and Better Homes and Gardens TV show presenter ‘Fast Ed’ Halmagyi has a reputation for cooking and serving nutritious food that tastes great. Ed believes we should all be eating dishes that are diabetes-friendly. ‘Just like my amazing slice,’ he says of his Raspberry ricotta slice (see recipe on page 22). These delicious, ricotta-stuffed baked meatballs are also designed for people living with diabetes, but are equally good for everyone else as well. Perfect for a simple (and tasty) family dinner. Ed was dubbed ‘Fast Ed’ on the Better Homes and Gardens TV show because he takes restaurantworthy dishes and turns them into recipes you can cook at home. Ed has a simple motto: ‘When you do less, the ingredients can do more.’ He certainly knows his way…

gluten free How our food works for you see page 92 nutrition info PER SERVE 1231kJ, protein 9g, total fat 8.9g (sat. fat 1.6g), carbs 40g, fibre 10g, sodium 634mg. • Carb exchanges 2⅔. • GI estimate low. • Gluten free. Smoky paprika and sweet potato soup with chickpeas and prosciutto PREPARATION TIME: 20 MINS COOKING TIME: 40 MINS SERVES 4 (AS A LIGHT MEAL) 1 Tbsp extra virgin olive oil 1 brown onion, chopped 2 cloves garlic, crushed 1 Tbsp smoked paprika 1 tsp ground harissa 1kg orange sweet potato, peeled, chopped 1 Massel Ultracube Salt Reduced Vegetable Stock Cube 1.5L (6 cups) boiling water Olive oil cooking spray 20g thinly sliced prosciutto 40g (⅓ cup) The Happy Snack Company Crunchy Roasted Chic Peas Freshly ground black pepper, to…

gluten free How our food works for you see page 92 nutrition info PER SERVE 1010kJ, protein 8g, total fat 11.1g (sat. fat 5.8g), carbs 21g, fibre 12g, sodium 445mg. • Carb exchanges 1½. • GI estimate low. • Gluten free. Carrot and ginger soup PREPARATION TIME: 15 MINS COOKING TIME: 45 MINS SERVES 4 (AS A LIGHT MEAL) 1 Tbsp extra virgin olive oil 1 brown onion, finely chopped 5cm piece ginger, peeled, finely grated 1 stalk lemongrass, white part only, finely chopped 2 cloves garlic, crushed 1kg carrots, peeled, chopped 1 Massel Ultracube Salt Reduced Vegetable Stock Cube 750ml (3 cups) boiling water 250ml (1 cup) TCC Light Coconut Milk 250ml (1 cup) low-fat Greek-style plain yoghurt Coriander leaves, to serve Freshly ground black pepper, to serve 1…

AT THEIR BEST Mandarins originated in the tropical and subtropical regions of Asia, including southern China, the Philippines and Malaysia. They were introduced to the West at the turn of the 19th century, probably by the Chinese. The name ‘mandarin’ is thought to come from the English word for Chinese government officials. Smaller than oranges, they have a bright skin that peels away easily from the flesh. Some varieties are seeded while others are seedless. Mandarins are available from April to October. The main Australian varieties are imperial, Ellendale and Murcott. Imperial is the most popular, as the fruit is easy to peel and has few, if any, seeds and a lovely sweet flavour. SELECT Choose mandarins that have glossy skins and are heavy for their size. STORE Keep in…

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, medium or high GI, or gluten free. Easy! Alison Roberts, Food Editor (far left) Lisa Urquhart, Dietitian Serves 2 (as a main) We show 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…

Eating well is the foundation of living well with type 2 diabetes. You’ve probably heard that from your care team once, twice or 47 times since being diagnosed. There’s a great reason why: it’s far easier to stay well and keep trim if you follow a well-balanced meal plan containing a variety of foods from each of the main groups – vegetables, whole grains, lean proteins, dairy foods and fruit, plus small amounts of healthy fats. Eating foods from these groups will provide you with essential nutrients – such as vitamins, minerals and amino acids – which help to safeguard your body’s health and vitality. It will also keep your blood glucose humming along at a consistent level – that is between 4 and 8 millimoles per litre (mmol/L). Maintaining…

Let’s be honest – people living with type 2 diabetes have some pretty understandable reasons for feeling stressed out. Diabetes may make you feel you’re no longer the person you thought you were, and adjusting to being a person with diabetes can be stressful. You may feel anxious about the requirements of monitoring and managing your condition, especially in the first few months or even years after being diagnosed. Having diabetes can also increase the pressures of dealing with other life stresses. Situations that you found manageable in the past may now feel overwhelming and part of a barrage of demands on your life. In addition to taking its toll on your emotional wellbeing, stress can also have a negative impact on your blood glucose levels (BGLs), as well as…

SCAN AND SAVE Use the free viewa app to scan this page and save this guide to your phone. Handy! If you’ve just found out you need insulin, or you have to give insulin to your child, your first thought might be of big needles and the ouch factor. The reality? Insulin needles are now so fine they are almost painless to use. And insulin options are no longer one size fits all – they are tailored to different needs. Your care team can help with an insulin program that works for you in the long term. Arming yourself with the right knowledge in the short term, however, can help ease the tension associated with starting insulin use. What is insulin... and why do I have to take it? ‘When…

Did you have any inkling you were unwell before you were diagnosed? I did, but I just ignored the symptoms. I hadn’t had a good night’s sleep in more than a year. I was getting up every hour to go to the bathroom, and by early afternoon I was exhausted. I lost 8kg and it felt like there was no petrol left in the tank – I was burning up fat just to function every day. Part of me thought this was what happened when you tried to be a personal trainer at my age. And the ‘tough and strong’ part of me didn’t want to engage with the idea of being unwell on any level. How were you diagnosed? Just before last Christmas I felt so terrible I saw…

1 Bone up on arthritis Sore joints? The culprit may be rheumatoid arthritis – which can be managed Will it affect me? ‘The strongest risk factors for rheumatoid arthritis are being female, having a family history of autoimmune diseases (especially rheumatoid arthritis) and smoking,’ says Arthritis Australia’s medical director, Associate Professor Susanna Proudman. ‘Obesity and periodontal (severe gum) disease may also play a role.’ At present, there is no way of preventing the onset of rheumatoid arthritis. Symptoms checklist According to the Australian Institute of Health and Welfare, the main symptoms of rheumatoid arthritis are pain, swelling, fatigue, stiffness and a reduced range of movement in your joints. Speak with your GP if you experience any of these symptoms – if left untreated, rheumatoid arthritis can cause permanent damage. Give…

They are up there with the best crowds of all. Positive, full of love and geared up to laugh at any joke a nervous speaker may pluck up the courage to deliver. People at wedding receptions never fail to impress me with their adoption of heartfelt and genuine joy that only matrimony can bring. Unfortunately, weddings can sometimes create plenty of adversity for guests celebrating with diabetes – unless a few reassuring precautions are taken. There have been times when I have bundled along with everyone else… until that moment occurs that you can easily identify in hindsight but just can’t stop at the time. Half of those nearby peg you for a young version of the old drunken uncle slurring babble from the deluded comfort of a near-empty glass.…

In conversation with... Dr Angus Turner Ophthalmologist, Lions Outback Vision, Nedlands, WA What is an ophthalmologist and how can one help my diabetes management? An ophthalmologist is a medical specialist who treats eye problems and is qualified to perform eye surgery. People living with diabetes may have eye conditions, such as diabetic retinopathy or diabetic macular oedema, that require expert management. This might include laser treatment, injections or surgery. What are some signs my eyes may need testing, and how often should they be examined? Everyone should get their eyes tested on first being diagnosed as having diabetes. Then, unless you’re advised to schedule tests more often, you should have your eyes examined every two years. Your optometrist may refer you to an ophthalmologist if he or she detects signs…

SAVE THE DATE JULY 10 National Diabetes Week kicks off on 10 July. This year’s NDW aims to raise awareness about amputations. The takehome message? By making healthy choices (such as exercising regularly and eating DL’s delish dishes!) and practising good self-care, you can avoid this extreme complication. Visit diabetesaustralia.com.au or pop into your local office for more information. 100, 000 Number of Australians diagnosed with diabetes in the past year. SERVICE UPDATE Changes to the NDSS From 1 July, you will no longer be able to access subsidised National Diabetes Service Scheme (NDSS) products through Diabetes Australia and its state and territory branches, or via the NDSS website and phone line. Instead, all NDSS products will be distributed through pharmacies. No changes are being made to the types of…

gluten free Mediterranean-style lamb shanks with mash PREPARATION TIME: 15 MINS COOKING TIME: 3 HOURS 45 MINS SERVES 4 (AS A MAIN OR OCCASIONAL MAIN WITH MASH) ½ tsp extra virgin olive oil 4 x 350g lean French-trimmed lamb shanks 2 large brown onions, finely chopped 3 carrots, thickly sliced 3 sticks celery, finely chopped 125ml (½ cup) white wine 810g can Ardmona Crushed Tomatoes 6 small fresh bay leaves 4 sprigs lemon thyme 420g can no-added-salt chickpeas, rinsed and drained Extra lemon thyme leaves, to serve Mashed potato 850g Carisma potatoes, unpeeled 60ml (¼ cup) low-fat milk, warmed White pepper, to season 1 Preheat oven to 140°C (fanforced). Heat oil in a large non-stick frying pan over a medium-high heat. Add lamb shanks and cook, turning often, for 6-7…

How our food works for you see page 92 nutrition info PER SERVE 596kJ, protein 4g, total fat 4g (sat. fat 1g), carbs 22g, fibre 2g, sodium 141mg. • Carb exchanges 1½. • GI estimate medium. Apple puddings PREPARATION TIME: 10 MINS COOKING TIME: 35 MINS SERVES 4 (AS A DESSERT) Cooking spray 1 large red apple, peeled and cored, thinly sliced 2 Tbsp wholemeal self-raising flour 2 Tbsp self-raising flour 2 Tbsp caster sugar 20g light margarine, melted 125ml (½ cup) skim milk 125ml (½ cup) water 50g egg, lightly whisked 1 tsp vanilla essence Icing sugar, to serve (optional) 1 Preheat oven to 180°C (fanforced). Spray 4 shallow 10.5cm (base measurement) ovenproof dishes with cooking spray. Divide apple between prepared dishes. 2 Combine flours and sugar in a…

gluten free How our food works for you see page 92 nutrition info PER SERVE 1974kJ, protein 21g, total fat 14.1g (sat. fat 3.6g), carbs 57g, fibre 13g, sodium 301mg. • Carb exchanges 3¾. • GI estimate low. • Gluten free. Mexican beans and egg tortilla PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 1 (AS A MAIN) ¼ tsp olive oil ½ brown onion, finely chopped 1 clove garlic, crushed 1 tsp ground cumin 1 tomato, chopped 60ml (¼ cup) water ½ x 425g can Old El Paso Black Beans Olive oil cooking spray 50g egg 2 Woolworths Free From Gluten White Corn Tortillas 2 tsp Outback Spirit Outback Tomato Chutney Coriander leaves, to serve 1 Heat oil in a small saucepan over a medium heat. Add onion,…

KITCHEN TIP LEFTOVERS LOGIC Your freezer is your best friend when it comes to healthy meals in a flash. Freeze leftovers or make extra portions to store for those nights when cooking is too hard. Here’s how… ● Avoid freezing large amounts at a time. Freeze in individual portions in separate containers, so it is easy to thaw the quantity you need. ● When freezing liquid-based dishes, such as soup, leave a 3cm gap at the top of the container so the liquid can expand as it freezes. ● Remember to label and date your food so you know exactly when it was frozen. ● It is best to thaw your dishes overnight in the fridge or use the defrost setting on your microwave. Never leave food to defrost on…

TALL IS ALL A study from Cornell University in the US found people tend to serve more alcohol when using shorter, wider glasses than taller, slimmer ones. So if you’re trying to limit your drinks, put that beer mug back in the cupboard. SHRINK IT A US study has found that if you cut a large dessert into portions and store extra servings out of sight, you’re less likely to go back for seconds and you’ll still feel satisfied. COLOUR IT IN Want to reduce your portion sizes? Cornell University says to pick plates that contrast the food you’re eating, so put that juicy piece of steak on a white plate. BE A TAP DANCER Find yourself at the mercy of your cravings? Research says tapping your forehead for 30…

Healthy eating and exercise can both help to manage blood glucose levels (BGLs) and therefore benefit people with type 2. However, I often see people overcompensate with bigger meals or extra snacks when they start an exercise program. This results in higher BGLs and often weight gain. To avoid this, aim for three meals and 2-3 balanced snacks each day. Try not to have a large meal directly before you exercise as this can cause stomach upsets. If you’re hungry and feel you need to eat, have a small low-GI snack such as an apple or a tub of low-fat yoghurt. Most people don’t need sports drinks before or during exercise, unless you’re doing intense aerobic exercise for more than an hour. Sports drinks tend to be high in sugar…

§ Compared to standard BD thin wall pen needles. # Compared to standard BD 3-bevel pen needles. References: 1. Aronson R. Diabetes Technol Ther. 2012; 14(8): 741-747. 2. Hirsch L, Gibney M, Berube J, Manocchio J. J Diabetes Sci Technol. 2012; 6(2): 328-335. Consumers should seek advice from their Healthcare Professional regarding treatment options. HAPPY FEET In our on-the-go world, it’s more important than ever to care for your health, comfort and wellbeing. Reflexa socks combine the latest technology with 30 years of experience to bring you one of the most scientifically advanced diabetic socks on the market. Visit reflexa-socks.com.au or call (03) 8592 7473. SUPERIOR CARE Nutri-Synergy Extra Dry Skin Moisturiser is formulated with natural active ingredients to give your skin superior hydration. NS is rich in natural moisturisers…

Helen Edwards was diagnosed with type 1 diabetes at the age of 12 after a family road trip to Queensland. ‘Dad had converted a transit van and I remember clambering over my parents three or four times a night to go to the toilet,’ recalls Helen, now 48, who also experienced rapid weight loss before her diagnosis. It took Helen years to accept her diabetes. ‘I missed my best friend’s 13th birthday sleepover because I was in hospital after being diagnosed,’ she says. ‘I didn’t want anyone to know about my diabetes. I felt ashamed, different…’ The former social worker says the arrival of her three sons – now aged 22 to seven – made her face her type 1 and seek support. ‘I wanted to connect with other people…

Change 4 LIFE 1. TAKE IT Encourage everyone you know to take the type 2 risk assessment quiz. Find it online at Diabetes Australia or on our Facebook page. It takes only two minutes to complete! 2. CHECK IT A high score may not mean you have diabetes, but you should see a GP, especially if you are in a high-risk category. 3. SWAP IT A healthy diet will benefit the whole family and reduce everyone’s type 2 risk. Take charge by making smart switches, tweaking portion sizes and cooking DL’s delicious meals! 4. MOVE IT Exercise makes your body work better and every little bit counts. See the following pages for tips from accredited exercise physiologist and Change4Life ambassador Dr Adam Fraser. With thanks to our partners GET CHECKED,…

How our food works for you see page 92 nutrition info PER SERVE (with roti and sides) 1701kJ, protein 17g, total fat 13g (sat. fat 3.5g), carbs 48g, fibre 14g, sodium 356mg. • Carb exchanges 3¼. • GI estimate medium. nutrition info PER SERVE (with rice and sides) 1522kJ, protein 15g, total fat 11g (sat. fat 3.2g), carbs 44g, fibre 13g, sodium 356mg. • Carb exchanges 3. • GI estimate low. • Gluten free. Potato, cauliflower and pea curry PREPARATION TIME: 15 MINS COOKING TIME: 1 HOUR 15 MINS SERVES 4 (AS A MAIN) 2 tsp olive oil 2 brown onions, halved, very thinly sliced 2 cloves garlic, finely chopped 3cm piece ginger, peeled, finely grated 2 tsp garam masala Pinch ground chilli (¼ tsp if you like a bit…

nutrition info PER SERVE 1652kJ, protein 42g, total fat 9.6g (sat. fat 1.6g), carbs 30g, fibre 9g, sodium 211mg. • Carb exchanges 2. • GI estimate low. • Gluten free. gluten free Seared tuna with grapefruit and cucumber salad PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 2 (AS A MAIN) 300g small Carisma potatoes, unpeeled, quartered 80ml (⅓ cup) water Olive oil cooking spray 2 x 150g tuna steaks 1 pink grapefruit, peeled, white pith removed, segmented 1 Lebanese cucumber, halved lengthways, cut into thin slices 1 cup mint leaves 1 cup basil leaves Freshly ground black pepper, to serve Dressing 2 Tbsp freshly squeezed pink grapefruit juice 1 tsp olive oil 1 tsp sesame oil 1 tsp wasabi 1 Put potato and water in a small microwave…

Think choosing healthy food equals bigger grocery bills? Wrong. In fact, according to US research, not only does following a nutritious, weightfriendly diet cost no more money than a less virtuous one, over time it can actually reduce your food bills. Here are 15 ways to cut your grocery costs every day, without sacrificing your tastebuds or your health. 1 WRITE A LIST (AND USE IT!) ‘This is a great way to stick to a nutritional plan,’ says Amanda Clark, a Queenslandbased dietitian and author of Portion Perfection and Australian Healthy Snack Bible. ‘And it also makes sense from a financial point of view.’ Research from the Wharton University of Pennsylvania has found that unplanned shopping trips bump up impulse spending by 23 per cent. ‘Plan your menu for the…

7 AM Start the day well SWAP a 40g serve of Kellogg’s Corn Flakes FOR 40g of Kellogg’s Guardian cereal. RESULT Cut sodium by 140mg, boost fibre by 6.7g and lower GI from 77 (high) to 37 (low). SWAP 2 slices of Tip Top Café Raisin Toast FOR 2 slices of Bürgen Fruit & Muesli bread. RESULT Save almost 1000kJ, reduce the carbs by half, boost the fibre and lower the GI, to keep you feeling full for longer. SWAP a ham and cheese croissant FOR a wholegrain English muffin topped with lowfat ricotta and tomato. RESULT Save more than 400kJ and 12g of fat, and increase fibre by 4g. SWAP a ham and cheese croissant FOR a wholegrain English muffin topped with lowfat ricotta and tomato. RESULT Save more…

HYPOS Hypoglycaemia occurs when your BGLs drop too low, usually below 4mmol/L. You are at risk only if you take insulin or sulphonylureas. A hypo may be caused by missing or delaying a meal, eating fewer carbs than normal, being more active than normal, taking too much insulin or drinking alcohol. Symptoms can include weakness, shakiness, dizziness, excessive sweating, irritability, lack of concentration, hunger and headache. Prevent them: Eat regularly, don’t skip meals and eat a similar amount of carbs at each meal every day (or learn to adjust insulin to match your carbs). Have extra carbs before exercise and drink alcohol in moderation and with food. Treat them: If you have symptoms, check your BGL to confirm it’s low. Don’t have your meter? Assume it’s a hypo and treat…

What are the changes and why are they happening? Until now, all Australians with diabetes have had unrestricted access to subsidised blood glucose test strips to monitor their blood glucose levels (BGLs). This has meant that anyone, regardless of the type of diabetes they have, has been able to purchase test strips at a subsidised price under the Pharmaceutical Benefits Scheme (PBS) and the National Diabetes Services Scheme (NDSS). However in 2015, following a review, the Federal Government announced there wasn’t enough evidence to prove that the self-monitoring of BGLs improves blood glucose control, quality of life or long-term complications in those with type 2 who don’t use insulin. So from 1 July, people with type 2 who are not on insulin will have restricted access to test strips. If…

It’s important to know your needles. A quick health check of the pen needles you use to inject your diabetes medication will keep you up to date with the latest technology and ensure a healthy injection technique. It doesn’t matter which brand of insulin pen you use, the BD range of pen needles will ft all brands of insulin pens.† The BD Ultra-Fine™ 4mm Pen Needle is the smallest and thinnest needle in the BD range, and is suitable for most people with diabetes, including children and those who are overweight.(1,4-7) The BD Ultra-Fine™ 4mm Pen Needle has been shown to signifcantly reduce pain, is easier to use and provides a faster, more comfortable injection – especially if you have limited hand strength.4,5,#,* Talk to your diabetes healthcare professional or…