Innholdsfortegnelse for September - October 2018 i Diabetic Living Australia

I love trying new things, and recently braved a dawn dip, naked, with 2000 other people in order to celebrate the winter solstice! It certainly wasn’t my usual Friday morning but it was completely exhilarating (and yes, cold – the water was 10°C) and I’m already looking forward to next year’s swim. One of the aspects I enjoyed was being reminded that people really do come in all shapes and sizes and that nobody has the “perfect” body; we just need to have the right body for us. If you’re keen to look after your body (and I can’t think of a good reason you wouldn’t be), we’ve got loads of recipes and articles to get you on the right track. Turn to page 104 for tips on how to…

START HERE 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 DIABETES 101 Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and…

ASK DR LINJAWI Do carbohydrates make you put on weight or does fat make you fat? Sultan says: Calories are units of energy. And if we consume too many the body will store the excess as fat. The number of calories derived from carbohydrate and protein is about 4 calories/gram. Fat has 9 calories/gram and alcohol 7.5 calories/gram. How many calories we need each day depends on age, activity and health; safe to say if you are gaining weight, you are probably eating too much. Plan portion sizes and look at the calories in foods. Dividing your plate so half has non-starchy vegetables, a quarter carbohydrate and a quarter protein is a good way to help balance intake. Once you gain weight and develop insulin resistance, carbohydrates will cause your…

1 When the doctor says …reduce sodium Canned soups are brimming with sodium but this recipe contains just 125mg and is great for batch cooking. Don’t forget to mix up the flavour with your own toppers, too! CREAMY TOMATO SOUP PREP TIME: 15 MINS COOK TIME: 10 MINS SERVES 6 (AS A LIGHT MEAL) 1kg tomatoes, core removed, quartered, seeds removed(see Cook’s Tip)1½ cups coarsely chopped red capsicum250ml (1 cup) salt-reduced or gluten-free vegetable stock½ red onion, chopped¼ cup chopped basil2 Tbsp light thickened cream1 Tbsp honey4 slices wholemeal bread4 slices tasty cheese 1 Put tomatoes, capsicum, stock, onion and basil in food processor (or do in batches in a blender). Cover and process until smooth. 2 Transfer soup to large saucepan. Cook, stirring, over medium heat for 5-10 minutes…

SALMON AND BROCCOLI PREP TIME: 10 MINS COOK TIME: 20 MINS SERVES 4 (AS A MAIN) 4 x 150g pieces boneless salmon fillets (with skin on)1 large head (400g) broccoli, cut into floretsJuice of 1 lemon1 small lemon, quarteredSmall bunch green shallots, sliced1 tsp extra virgin olive oil2 Tbsp salt-reduced soy sauce or gluten-free soy sauceGreen beans and radishes, to serve (see recipe below) 1 Preheat oven to 160°C (fan-forced). Line a large roasting pan with baking paper. Place the salmon in the roasting pan. Wash and drain the broccoli and place around the salmon. Pour the lemon juice over and then add lemon quarters to the pan. 2 Top salmon and broccoli with half the shallots. Drizzle with olive oil. Roast for 10 minutes. Sprinkle with the soy sauce…

Stock: Use the remaining few tablespoons of stock in sauces. Lentils: Use to make dhal or in curries or soups. Passata: Use the remaining passata as a sauce over pizza bases or add to soups or pasta sauces. Rice: Cook and serve with your favourite healthy vegetable curry or use in soups or to make rice salad. Celery: Cut up and munch on as a healthy snack while preparing dinner. Parsley: Use half parsley and half coriander when making your own pesto. Finely chop and add into salad dressings, or use the whole leaves on sandwiches in place of salad leaves. Tarragon: Finely chop and use in dressings. Or mix with a little light mayonnaise, lemon juice, freshly ground black pepper and a little mustard, then toss in steamed chopped…

TYPE 2 An estimated 1 million Australian adults (that’s 1 in 20 of us) were living with type 2 diabetes in 2014–15. And globally, according to the International Diabetes Federation, it’s estimated 425 million people had diabetes in 2017, and this figure is expected to increase to 693 million by 2040. With the cost of all forms of diabetes in Australia estimated at $14.6 billion each year, it’s clearly in everyone’s best interests to find an effective solution to stopping the soaring rates of type 2 diabetes. The discrimination that exists against people with type 2 diabetes relates to the belief that it is solely linked to obesity and lifestyle issues brought about by an unhealthy diet and lack of exercise. It’s because of this that many in the community…

1 RESPOND, DON’T REACT. If your medical professionals are judgemental, consider switching. Realise that you’re in a system that creates shame. Change your mind about how you’re going to see that system. 2 THINK ABOUT HOW TO TRANSFORM YOUR BEHAVIOUR AND WHY. “All people with a chronic health condition need to learn about their condition, seek medical advice, education and treatment and have a health care team that work together to help best manage the condition,” says Rachel Freeman of Australian Diabetes Educators Association. “Diabetes can be thought of in the same way. Acceptance and good management is the path to remaining healthy and there is support to help.” 3 SEEK SUPPORT. “Surround yourself with people who know your deeper motivation to change, who aren’t critical, and who are open…

This popular style of workout combines aerobic exercises and resistance training in a single session – and you can perform this circuit routine in the privacy of your house. With some modifications and practice, this workout is doable for people with diabetes of all fitness levels. Have fun with it! 1 SQUAT WITH SHOULDER PRESS Hold dumbbells at shoulders. Flexing at hips and knees, lower until thighs are parallel with floor (or as far as joint mobility allows), lower back neutral or slightly arched, weight in heels. Push through entire foot to stand while raising weights over head, elbows in line with ears. Repeat. 2 DIPS Choose a chair or something similar that can support your weight. Place hands on the edge, shoulder width apart. Arms extended, walk body out…

STAR LETTER RECIPES A GODSEND My husband is on the borderline of type 2 diabetes and was advised to change his diet. Being on a budget I thought this is going to be expensive with different diets for the family. While in the waiting room I noticed Diabetic Living and looked through it. And was AMAZED. Most of the ingredients were already in my food cupboard. The recipes we tried were delicious and healthy. All the family now eat them, and it costs less than my normal shopping bill. I will recommend Diabetic Living to my family and associates. Well done. A healthier us. S. Mackarlane, Qld More on HbA1c please At last, I understand why my HbA1c results do not compare easily with my meter results! Thank you so…

1 YOU’RE NOT ALONE About 280 Aussies develop diabetes every day – one person every five minutes. And for every four people diagnosed, someone else is living with diabetes but doesn’t know. The longer diabetes goes undiagnosed, the more it can impact your overall health. 2 IT'S YOUR MOVE Continuing or starting regular physical activity will help lower your short- and long-term BGLs and can also help certain diabetes medications work more effectively. Plus, along with a healthy diet, losing weight – as little as 5 per cent of your body weight – can also have a positive impact. 3 WE’RE HERE Wondering where to start? Combined with advice from your healthcare team, you’ve made a great first step. In this (and every!) issue of Diabetic Living, you’ll find practical,…

The Canine Hero Awards – announced at the Sydney Royal Easter Show – recognise dogs who perform acts of bravery or companionship. Koda received Companion Dog Award for making a significant difference in Mirandah’s life living with type 1. “Koda has alerted [us] numerous times to Mirandah’s dangerously low [blood glucose] levels, especially during the night,” says Mirandah’s dad, Derek Wilson. “Koda’s award was a big surprise to us and a very prestigious and proud moment for all of us.” Two-and-a-half-years ago, Mirandah was rushed to the emergency department in a critical condition. After having been sick for a few weeks and having blood tests four days earlier, she was diagnosed with type 1. “Most who have type 1 are one tough breed that just take their diagnosis in their…

15 MINUTE lunches BLACK BEAN TOSTADAS PREP TIME: 5 MINS COOK TIME: 10 MINS SERVES 2 (AS A LIGHT MEAL) 4 Mission White Corn Tortillas270g (1 cup) canned black beans, rinsed and drained4 Tbsp mild salsa or gluten free salsa½ tsp ground cumin½ small avocado, mashed until smooth1 tsp fresh lemon juiceFreshly ground black pepper1 cup chopped iceberg lettuce1 small tomato, chopped1 green shallot, diagonally sliced 1 Preheat oven to 200°C (fan-forced). Line a small tray with baking paper. Spray the tortillas with cooking spray. Bake for 8-10 minutes or until slightly crisp. 2 Meanwhile, put the beans, salsa and cumin in a small saucepan. Stir over low heat, mashing up slightly, until warmed through. 3 Divide bean mixture evenly between the tortillas. Mix avocado, lemon juice and pepper in…

SWEET AND SPICY STIR-FRY PREP TIME: 15 MINS COOK TIME: 10 MINS SERVES 4 (AS A MAIN) 250g beef sirloin or rump steak3 Tbsp hoisin sauce2 Tbsp rice wine vinegar1 tsp minced or finely chopped red chilli1 Tbsp canola oil2 tsp finely chopped ginger200g broccoli, cut into small florets1 red or yellow capsicum, cut into strips1 cup shelled edamame (see Cook’s Tips, opposite)140g (⅔ cup) SunRice Low GI Brown Rice, cooked following packet directionsChopped basil, coriander or parsley (optional) 1 If desired, partially freeze beef for easier slicing. Trim fat from meat. Thinly slice across the grain into bite-size strips. Combine hoisin sauce, vinegar, and minced chillies in small bowl. 2 Heat half the oil in a large wok over medium-high heat. Add ginger and cook, stirring, for 15 seconds.…

Make it smooth or chunky – it’s up to you CREAMY POTATO, MUSHROOM AND LEEK SOUP PREP TIME: 15 MINS COOK TIME: 30 MINS SERVES 4 (AS A LIGHT MEAL) 3 tsp extra virgin olive oil1 leek, halved lengthways, thinly sliced300g mushrooms, sliced2 cloves garlic, crushed750g Baby Spud Lite Potatoes, unpeeled, chopped500ml (2 cups) salt-reduced or gluten-free vegetable stock250ml (1 cup) water2 tsp wholegrain or gluten free mustard375ml (1½ cups) milkFreshly ground black pepperChopped chives, to serve 1 Heat the oil in a large saucepan over medium heat. Add the leek, mushrooms and garlic. Cook, stir occasionally, for 7-8 minutes or until the leek starts to soften. 2 Add the potatoes, stock, water, mustard and 250ml (1 cup) of the milk to the pan. Bring to a simmer over medium…

GRILLED VEGETABLE QUESADILLA PREP TIME: 20 MINS COOKING TIME: 15 MINS SERVES 2 (AS A MAIN) 1 cob corn, husk and silk removed½ small green capsicum, seeds removed½ red onion, sliced2 yellow squash, cut lengthways into 5mm-thick slicesFreshly ground black pepper2 Helga’s Wholemeal Lower CarbWrap or gluten-free wraps60g (½ cup) grated reduced-fat cheese1 tomato, deseeded, chopped1 Tbsp chopped coriander1 green shallot, finely chopped1 clove garlic, crushed1 tsp finely chopped chilli70g (¼ cup) fat-free Greek-style natural yoghurtCoriander leaves, to serve (optional) 1 Preheat a barbecue grill on medium. Lightly spray corn, capsicum, onion and squash with cooking spray. Cook corn on grill, covered, for 4 minutes. Add onion and capsicum, and cook, covered, for 5 minutes. Add squash and cook, covered, for 3 minutes or until the vegetables are tender and…

CHOCOLATE ZABAGLIONE PREP TIME: 25 MINS (+ 2 HOURS CHILLING) COOK TIME: 10 MINS SERVES 6 (AS AN OCCASIONAL DESSERT) 3 egg yolks (from 60g eggs)40g (¼ cup) sugar or granulated sugar substitute60ml (¼ cup) light thickened cream2 Tbsp Dutch processed cocoa, sifted2 Tbsp sweet marsala30g dark chocolate, grated½ tsp vanilla essence1½ cups Weis Creamy Vanilla Bean Frozen Yoghurt30g dark chocolate, extra, peeled into curls or finely shredded 1 Put egg yolks, sugar, cream, cocoa and marsala in a medium heatproof bowl over a medium saucepan of simmering water (make sure the bowl doesn’t touch the water). 2 Using a whisk, whisk constantly, over heat for about 10 minutes or until mixture is thick and creamy. Remove pan from heat and stir in grated chocolate and vanilla. Cover with plastic…

FREEFORM APPLE PIE WITH ICE-CREAM AND MAPLE SYRUP PREP TIME: 15 MINS COOK TIME: 15 MINS SERVES 6 (AS AN OCCASIONAL DESSERT) 55g (⅓ cup) wholemeal self-raising flour50g (⅓ cup) self-raising flour, plus extra for dusting2 Tbsp caster sugar or granulated sugar substitute30g light margarine2½ Tbsp low-fat milk500g red cooking apples, unpeeled, quartered, cored, thinly sliced1 Tbsp fresh lemon juicePinch ground cinnamon6 x 30g scoops Peters No Sugar Added Creamy Vanilla ice-cream2 Tbsp Queen Maple Flavoured Syrup (sugar-free) 1 Preheat oven to 200°C (fan-forced). Line 2 oven trays with baking paper. 2 Combine flours and 1 Tbsp of the sugar in a medium bowl. Using your fingertips, rub in margarine until mixture resembles breadcrumbs. Add 2 Tbsp of the milk and, using a flat-bladed knife, mix until dough just comes…

HEALTHY EATING MADE EASY The Wiltshire Eat Smart range is here to help make the cooking part of your day a little bit easier. Each utensil is designed with multi-functionality and healthy portions in mind. Range highlights include the Veggie Scoop which doubles as a strainer and also holds approximately 1 cup of vegetables. There are 10 cooking utensils to choose from. When measuring foods containing carbohydrates, remember to consider your own individual requirements to best manage blood glucose levels. Available in Woolworths and Big W, $9 each. DL loves All you need is love. But a little chocolate now and then doesn’t hurt. SUPERMARKET CRUSH Take a bite! Noshu’s 99 per cent sugar-free cake mixes are a great option for a special occasion when looking for a healthier alternative…

YOGA (FITNESS) MAT Not just for yoga, these mats also provide a protective layer of cushioning for your joints from the floor. Dark marble 6mm PVC yoga mat, $49.99 RIDE ISO SHOES Adapting to feet shape and motion, these shoes give a greater range of motion, support and flexibility for your Achilles tendon system. Ride ISO shoes, $200 (for stockists, visit saucony.com.au/store) WRIST AND ANKLE WEIGHTS Use these to increase kilojoule burn, while also strengthening and toning arms and legs. Adjustable ankle/wrist weights, $29.99/3kg or $39.99/5kg RESISTANCE BANDS Get help to strengthen muscles and boost mobility. [They are also known as microbands, medibands, resistance tubes, stretch bands and muscle bands.] Bands, from $14.99 WEIGHTS Whether you use dumbbells or kettlebells, start light and work up to a heavier weight. Neoprene…

Dr Kate Marsh Dietition and diabetes educator Kate, who has type 1, is in private practice in Sydney. nnd.com.au Christine Armarego Exercise physiologist At her clinic, Christine focuses on exercise as a way to improve BGLs. theglucoseclub.com.au Dr Sultan Linjawi Endocrinologist A diabetes specialist, Sultan has a clinic in Coffs Harbour, NSW. drsultanlinjawi.com 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. Danielle Veldhoen Podiatrist Danielle works at Flinders Medical Centre, South Australia. Dr Angus Turner Ophthalmologist Angus directs Lions Outback Vision, providing specialist eye-care services to remote areas of WA. outbackvision.com.au Elissa Renouf Type 1 parent Elissa…

HEALTHY BLT PREP TIME: 15 MINS COOK TIME: 10 MINS SERVES 2 (AS AN OCCASIONAL LIGHT MEAL) 125g skinless chicken breast fillet, trimmed of fat, split in two lengthways1 piece short cut lean bacon4 slices Helga’s Lower Carb5 Seeds bread1 cup shredded iceberg lettuce1 tomato, sliced½ carrot, peeled into ribbons½ Lebanese cucumber, peeled into ribbons Lemon and basil mayonnaise 2 Tbsp 97% fat-free mayonnaise¼ tsp finely grated lemon zest1 tsp fresh lemon juiceFreshly ground black pepper2 Tbsp finely shredded basil 1 Preheat a chargrill pan on medium. Spray chicken and bacon with cooking spray. Add chicken and bacon to chargrill. Cook for 3-4 minutes each side, or until cooked through. Transfer to a plate. 2 For the lemon and basil mayonnaise, whisk mayonnaise, lemon zest, juice and pepper. Stir in…

ROAST CHICKEN AND ROOT VEGETABLES PREP TIME: 20 MINS (+ 30 MINS STANDING) COOK TIME: 1 HOURS 45 MINS SERVES 8 (AS A MAIN) 2kg whole free-range chicken1-2 lemons3 Tbsp thyme leaves3 tsp chopped rosemary1 Tbsp light margarine4 cloves garlic, crushedFreshly ground black pepper8 (650g) Desiree potatoes, unpeeled, cut into 2.5cm wedges3 bunches Dutch (baby) carrots, scrubbed, halved crossways2 red onions, cut into thin wedges1 Tbsp olive oil6 sprigs thyme and 1 sprig rosemary, extraExtra lemon zest, thyme and rosemary, to serve (optional) 1 Remove the neck and giblets from chicken cavity. Rinse the chicken (including cavity), then pat dry with paper towels. Remove and discard any excess fat. Let the chicken stand at room temperature for 30 minutes. 2 Place one oven rack in the centre of the oven.…

Vegetables for dessert? Give it a go. As this tempting treat proves, you can have your slice – and eat it too. ROASTED CARROT AND COCONUT SLICE PREP TIME: 15 MINS COOK TIME: 2 HOURS 40 MINS SERVES 24 (1 PIECE PER SERVE AS A SNACK) 2kg medium carrots, peeled2 tsp olive oil1½ tsp fennel seeds, toasted and cracked (see Cook’s Tip)2 Tbsp rice malt syrup160ml (⅔ cup) milk1 pink lady apple, grated240g (1½ cups) wholemeal self-raising flour45g (½ cup) desiccated coconut4 egg whites (from 60g eggs) 1 Preheat oven to 180°C (fan-forced) and line an oven tray with baking paper. Spray a 20 x 30cm slice tin with cooking spray and line with baking paper. 2 Toss carrots and oil in a large bowl. Transfer to lined tray. Cover…

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! 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 often use product names to make it easier to find nutritionally suitable brands when shopping. Sugar or sugar substitute In some dishes, you can use either sugar or a sugar substitute. In these cases, we give you the nutrition analysis…

QUICK TZATZIKI WITH ASPARAGUS SPEARS Grate 1 small Lebanese cucumber and squeeze out all excess moisture. Combined with 90g (⅓ cup) low-fat Greek-style natural yoghurt, 1 Tbsp fresh lemon juice, 1 crushed garlic clove, 1 Tbsp finely chopped mint and freshly ground black pepper. Serve with 1 bunch asparagus spears, trimmed and steamed or microwaved. Serves 2 (as a snack). PER SERVE 257kJ, protein 5g, total fat 1g (sat. fat 0.5g), carbs 6g, fibre 3g, sodium 62mg • Carb exchanges ½• GI estimate low• Gluten free• Lower carb GF LC ZUCCHINI PIZZA BITES Cut 1 large zucchini (210g) into 1½cm-thick slices. Spray with cooking spray and place on a baking tray lined with baking paper. Cook under a grill preheated on medium for 4-5 minutes, turning once or until zucchini…

* GROUP 1: SAID (severe autoimmune diabetes) Broadly the same as the traditional type 1 diabetes and LADA (latent autoimmune diabetes in adults). Typically characterised by the onset of diabetes at a young age, in addition to poor metabolic control, the presence of glutamic acid decarboxylase (GAD) antibodies and impaired insulin production. This group is also at high risk of complications. * GROUP 2: SIDD (severe insulin-deficient diabetes) Similar to Group 1 – however, there is no evidence of antibodies attacking the individual’s pancreas – SIDD is characterised by high HbA1c, impaired insulin secretion and a moderate level of insulin resistance. This group is also at high risk of complications, with the highest incidence of retinopathy (eye problems). * GROUP 3: SIRD (severe insulin-resistant diabetes) People who fall into SIRD…

Research has shown that eating mindfully improves digestion, regulates appetite and helps us enjoy food more. Try these tips for a mindful approach to food. 1 Eat when your body tells you to When you feel hungry, become aware of your body and the messages it is giving you. Learning to accept and tolerate a degree of hunger stops us from knee-jerk reactions and eating something we don’t really need. Stopping to read your ‘hunger’ will help you understand it – are you really hungry for food? 2 Choose thoughtfully Be more aware of why you eat what you do. Consider what different foods will do for you, what they’re made of, how they’re prepared, how they look, smell and taste, as well as their cost. Be aware the choice…

JAMIE CRIPPS AFL PLAYER (WEST COAST EAGLES): TYPE 1, 8 YEARS On diabetes and elite sport My dad has type 1 diabetes as well, so I learned a bit off my old man. I also called [former player] Nathan Bassett, which was really helpful. But mostly, it’s just seeing what works. I feel like I’ve got a method that works and I’ve been able to manage it as best I can. If my BGL gets low, or I start to feel like it is, I usually grab some lollies or Gatorade. If I’m at home, often I’ll have a bowl of cereal and something more substantial. My body needs sugar quickly, so easy, fast fixes are important. PROFESSOR SIMON FORREST ELDER IN RESIDENCE, CURTIN UNIVERSITY: TYPE 2, 23 YEARS On…

1 THE POWER OF DEEP BREATHING 1 Back in ancient Greek and Roman times, doctors would recommend their patients take deep breaths – voluntary holding of air in the lungs – as they believed this exercise “cleansed the system of impurities” and gave the individual strength; and they’re not wrong. When you feel anxious, your breathing speeds up and causes your sympathetic nervous system (responsible for activating the fight or flight response) to kick in and prepare for danger. But, by taking as few as three long, deep breaths, your parasympathetic nervous system (responsible for conserving energy, by slowing your heart rate and relaxing muscles) takes over, helping you calm down. Deep breathing also improves blood flow and posture, boosts energy levels, reduces inflammation and detoxifies the body. 2 FOLLOW…