Innholdsfortegnelse for Sept/Oct 2016 i Diabetic Living Australia

Hands up if every morning you go through the same bargaining process as I do. ‘Time to get out of bed and walk,’ I say silently to myself. ‘But it’s sooo cold,’ I reply, snuggling lower. And on it goes until I haul myself upright, having agreed that I can stop after 15 minutes. Of course, I usually do 30 minutes, and 40 in spring and summer, for the simple pleasure of enjoying the outdoors. On page 96 you’ll find ideas on maximising your walking pleasure as well as other outside activities to try. There’s something enlivening about feeling the sun on your face and hearing the birds going about their day. You may also be inspired by Damon and Zoe Gameau (page 112). Damon created That Sugar Film and…

Stop the assumptions! If I had a dollar for every time I was told, ‘But you don’t look like a diabetic.’ Really? – Janet Savage TOP TESTING TIP We use alcohol-free finger wipes before testing BGLs. Alcohol can give you false readings and there is no chance of getting kids to wash with soap and water on the go or at school. – Kim Frost Helping hands Yes, I have experienced diabetes burnout, but I have a very good support system to get me through my rough days. – Jenna Barry FLYING WITH DIABETES The only time my husband ordered a diabetic meal, they gave him sugar-coated cereal for breakfast then asked if he wanted any sweetener to go on it. Think the catering department needs to be educated a…

I have type 1 but my husband doesn’t. What is the likelihood of our future children having type 1? A: The risk of any of your future children developing type 1 is between one and four per cent, since only one parent is affected. To put this in perspective, the lifetime risk of developing type 1 for someone with no family history is about 0.4 per cent. We estimate this jumps to as high as 30 per cent when both parents are affected. If you and your husband decide to have a family, start planning your pregnancy at least three months before trying to conceive by making an appointment with your endocrinologist. It’s important to have your eye and kidney health checked too, as pre-existing complications of diabetes can be…

Wearing the right shoes and socks can make all the difference to your workout, says DL podiatrist Danielle Veldhoen. Consider these top tips before you shop 1 There are different shoes for every foot type, so have your feet examined before buying. A podiatrist or an assistant in the shoe store can do this for you. 2 Select a shoe that is right for your chosen activity (walking, running, cycling, tennis and so on) because each activity requires different features. 3 Have both your feet measured properly since one can be different from the other. Your feet can also change over time. When it’s time to buy, choose shoes that fit your largest foot. 4 Try to shop for footwear towards the end of the day as your feet can…

My daughter starts Year 12 soon. Do you have any tips for keeping her diabetes management on track while she sits her exams? A: My two eldest sons, Sam and Billy, completed Year 12 while managing type 1, and my third son, Charlie, who also has type 1, is now in Year 12. They all say that blood glucose monitoring is key during exams. The older boys aimed for blood glucose levels (BGLs) of about 8mmol/L right before their exams to ensure they didn’t drop too low. Talk to your daughter’s GP about which target is right for her. After approval from the school, they also filled an empty Diabete-ezy Test-wipes dispenser box with jelly beans to keep in their pockets on exam day, in case they felt low. If…

$1.05 per serve Creamy tapioca with warm cinnamon cherries PREPARATION TIME: 10 MINS PLUS 1 HOUR SOAKING COOKING TIME: 20 MINS SERVES 6 (AS AN OCCASIONAL DESSERT) 100g pearl tapioca 500ml (2 cups) low-fat milk 250ml (1 cup) water 60g (¼ cup) caster sugar 1 tsp vanilla extract Warm cinnamon cherries 2 tsp cornflour or gluten-free cornflour 1 Tbsp water 415g can black pitted cherries in syrup, undrained Pinch ground cinnamon 1 Put tapioca, milk, water, sugar and vanilla in a saucepan. Set aside for 1 hour to allow tapioca to soak. 2 Bring tapioca mixture to a simmer over a medium heat. Cook, stirring often, for 10-15 minutes or until tapioca pearls are translucent and the mixture is thick and creamy. Divide between 6 small serving glasses. 3 To…

Why it’s healthy PROTEIN Lamb is a great source of protein, so will keep you feeling full for longer. It will also lower the glycaemic load of a meal, meaning more stable blood glucose levels (BGLs). IRON A 100g serving of lamb provides about 3mg of iron, or about one-third of most people’s daily requirements (8mg). Keep in mind, however, that guidelines recommend women of reproductive age consume 18mg of iron per day. The iron in red meat, including lamb, is haem iron, which is much more easily absorbed and used by the body than non-haem iron (which comes from plants). Iron is an important nutrient for healthy red blood cells. People who are iron deficient may become anaemic and feel fatigued, and become sick easily due to poor immunity.…

Monday Prawn, saffron and pea linguine PREPARATION TIME: 15 MINS COOKING TIME: 20 MINS SERVES 2 (AS A MAIN) Pinch saffron threads 1 Tbsp boiling water 1 tsp olive oil 400g green prawns, peeled and deveined, tails left intact (shells reserved) 500ml (2 cups) water ½ small red capsicum, cut into short thin strips 1 bunch asparagus, woody ends trimmed, diagonally sliced 1 tsp cornflour or gluten-free cornflour 2 Tbsp light thickened cream 125g (1 cup) frozen peas 125g Woolworths Select Fresh Egg Pasta Linguine or gluten-free pasta 50g (2 cups) baby spinach leaves Zest of ½ lemon 1 Tbsp freshly squeezed lemon juice Freshly ground black pepper, to season 1 Put saffron and boiling water in a small bowl. Set aside to infuse. Heat ¼ tsp of the oil…

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…

Our trio signed up to participate in The Saving Australia Diet, an ongoing series on Channel Seven’s Sunday Night. Each of them followed a different diet to see which is most effective in overcoming symptoms of pre-diabetes and type 2. Eight weeks in, here’s what they had to say about the changes to their health, weight and happiness. ‘I no longer have pre-diabetes’ Jack Merolla AGE: 50 HEIGHT: 178cm DIAGNOSED WITH PRE-DIABETES: 2015 WEIGHT: 91kg (before diet) and 73.6kg (after eight weeks) BLOOD GLUCOSE LEVELS (BGLs): 8.2 (before diet) and 5.8 (after eight weeks) DIET: The 8-Week Blood Sugar Diet, thebloodsugardiet.com A manager at Freemantle Port in Perth, self-confessed ‘sugar-holic’ Jack lives with his wife and two kids. After years of carb-rich meals, Jack tried the 8-Week Blood Sugar Diet,…

You’ve had more than your fair share of diabetes complications. How did you come to need a double transplant? I was diagnosed with type 1 when I was 11 months old and my diabetes has always been very difficult to control. I had the last rites read to me in hospital when I was 15, after pneumonia triggered diabetic ketoacidosis. I nearly died, which was very scary for my parents and friends. Then in my early 20s, I ended up legally blind and Guide Dogs NSW taught me how to walk with a cane. At the same time I started losing sensation in my fingers and toes. My feet felt uncomfortable and cold, and would constantly tingle. Because of my body’s reduced ability to fight infection, I ended up with…

1 Freeze that sneeze Think you might have hay fever? Combat the culprits with these suggestions Q WHAT ARE THE CAUSES OF HAY FEVER? A: Hay fever symptoms, such as sneezing, itchy eyes and blocked nose, are triggered by allergens ‒ anything that can cause an allergic reaction. These include pollen, dust mites, animal fur and mould. Q WHAT CAN I DO TO PREVENT HAY FEVER? A: If possible, aim to avoid the allergens that trigger your symptoms. Another effective preventive treatment is regular use of a corticosteroid nasal spray. This prevents symptoms by reducing inflammation and mucus in the nose. Q HOW IS HAY FEVER TYPICALLY TREATED? A: Different symptoms benefit from different treatments, so it’s a good idea to check with your doctor or pharmacist. Corticosteroid nasal sprays…

DO YOU... have type 2 and don’t take meds? If you’re managing diabetes with diet and exercise alone, it’s unlikely you’ll have restrictions on your licence. However, you may need to register the fact you have diabetes with your local licensing bureau. Check your state/territory branch’s website for more information. DO YOU... manage with insulin or oral meds? If your diabetes is managed with insulin or medication that causes hypoglycaemia (hypos), you’ll need to check in with your GP before driving. If he or she considers you roadworthy, you’ll be given a medical report that you must submit to your licensing authority. Contact your local branch to see if you need to deliver it in person. GOOD TO KNOW You’ll need to undergo periodic medical tests every two to five…

In conversation with... Dr Gary Deed GP, Medical & Wellness Centre, Coorparoo, Qld How can a GP help me manage my diabetes? A GP helps you set goals for managing your diabetes, makes sure your medications are correct and coordinates your support team, such as your dietitian, podiatrist and diabetes educator. When should I see my GP, rather than my diabetes educator or endocrinologist? Your GP is usually your first port of call as he or she writes referrals and ensures your health records are up to date. It’s also your GP’s job to listen to how you are managing your diabetes to make sure the other specialists are right for you. Your endocrinologist or diabetes educator will then be able to provide extra help – especially if you have…

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 visit your local NDSS outlet for more information osd.ndss.com.au/search/ 68% of patients prefer BD Ultra-Fine™ 4mm Pen Needles with EasyFlow™ Technology to their current pen needle5,* FASTER injections 5,* 5-bevel Technology for a more comfortable injection4,# *Compared…

1 medium-sized apple, banana, orange or pear 2 small apricots, kiwifruits or plums 1 cup canned or diced no-addedsugar fruit Daily bread Love your morning toast but want to avoid post-meal blood glucose level spikes? Try Dr Kate Marsh’s low-GI favourites ‘Choosing lower-GI carbs – those that are more slowly digested and absorbed – can help with managing blood glucose levels (BGLs), blood fats and weight, and keep you feeling full for longer,’ says Dr Marsh. ‘Bread is one food where the GI (Glycemic Index) really counts. The majority in supermarkets are high GI – regular white and wholemeal bread have a GI of about 70 – so reach for these products instead…’ ● Bürgen Wholemeal & Seeds (GI 39) ● Bürgen Whole Grain & Oats (GI 51) ● Bürgen…

Which exercises can help me improve my balance? A: Balance deteriorates if you’re not using it, leading to fear of falling and, in turn, loss of muscle mass and further loss of balance. The best way to improve it is to work it regularly. Try these easy exercises: STEP 1: Practise standing with your feet in a heel-toe position (like you’re on a tightrope) or stand on one foot. These postures challenge your vestibular system, which helps you stay balanced. You will wobble, but that’s the idea. Stand next to a support if you want extra stability. STEP 2: Stand on something soft (like sand) or uneven (like an old pillow). This encourages ankle strength and better response to changing surfaces. You may find it difficult if you have peripheral…

Apple, almond and cranberry potato salad PREPARATION TIME: 15 MINS COOKING TIME: 10 MINS SERVES 2 (AS A LIGHT MEAL) 200g baby Carisma potatoes, cut into thin wedges 60ml (¼ cup) water plus 2 Tbsp extra 1 bunch asparagus, woody ends trimmed 2 Tbsp dried cranberries 1 large red apple, thinly sliced 40g (1½ cups) rocket leaves 210g can red salmon, drained, skin and bones removed, flaked 20g slivered almonds, toasted (see Cook’s tips) Dressing 1 tsp almond or olive oil Freshly squeezed juice of ½ lemon 1 tsp Dijon mustard or gluten-free mustard Freshly ground black pepper, to season 1 Put potato and 60ml (¼ cup) water in a medium microwave dish. Cover and cook on high/100% for 4 minutes or until just tender (if you prefer, you can…

it ’s a winner Mediterranean-style meatballs PREPARATION TIME: 15 MINS COOKING TIME: 35 MINS SERVES 4 (AS A MAIN) 2 tsp olive oil 2 Tbsp pine nuts, chopped 1 large brown onion, finely chopped 400g veal mince 1 small zucchini, finely grated, excess moisture squeezed out 50g egg 1 Tbsp finely chopped oregano 25g (¼ cup) dried wholegrain breadcrumbs or gluten-free breadcrumbs ½ large eggplant, chopped 2 sticks celery, chopped 2 cloves garlic, finely chopped 1 red capsicum, cut into chunks 1 yellow capsicum, cut into chunks 810g can Ardmona Crushed Vine Ripened Tomatoes 125ml (½ cup) water 1 Tbsp caster sugar 50g reduced-fat feta, crumbled, to serve Extra oregano leaves, to serve 4 x 30g slices sourdough bread or gluten-free bread, to serve 1 Heat 1 tsp of the…

We all know that eating too much sugar is bad, but many of us don’t realise that a lot of supposedly healthy foods are actually loaded with the sweet stuff. It’s an awareness that actor turned film director Damon Gameau set out to raise in 2015 with That Sugar Film – the highest grossing Australian documentary of all time. Damon has joined a growing chorus to address the amount of added sugar we consume. Since releasing his film (along with the best-selling That Sugar Book), he has spread his message to the world, including addressing the UK Parliament on a proposed tax on sugary drinks and being interviewed on American TV by celebrity surgeon Dr Oz, who gained fame on The Oprah Winfrey Show. Damon’s interest in changing our relationship…

My husband’s been told he needs to eat better to manage his type 2. He’s been a ‘meat and three veg’ man for decades, and is reluctant to change his ways. What can I do? A: While your husband needs to make the decision himself to change his diet, it might help in the short term if he understands this doesn’t mean a total overhaul. Just a few key changes can make a real difference when it comes to managing diabetes, losing weight and improving health. For example, you can still serve up his meat and three veg, however make the meat serve smaller and trimmed of fat, replace potato with sweet potato and boost the quantity of greens. Or try casseroles and stews, where you can replace some of…

GAME ON! NAME Mission T1D app FOR Ages 9-11 WHAT IT IS This adventure game teaches players about type 1 as they battle a dastardly villain to save a group of schoolkids. PRICE Free on the App Store or Google Play. For more diabetes-friendly apps, turn to page 20. DON’T DELAY IT Your teen doesn’t have to be in a relationship for you to start talking about sex. In fact, hypothetical conversations about sensitive issues can be more comfortable for teens. BUT DON’T OVERLOAD THEM WITH INFO You don’t need to discuss everything at once. Lecturing a teen is likely to over-dramatise sex, and can potentially make very normal developmental milestones seem scary. MAKE IT PART OF YOUR EVERYDAY CHATTER Normalise discussions about sex by weaving the topic into conversation.…

‘I love creating tasty and nutritious dishes for my family,’ says renowned chef and Better Homes and Gardens TV show presenter ‘Fast Ed’ Halmagyi. ‘It doesn’t take a lot of time or money to eat well,’ he adds. ‘So whether you are managing diabetes, want to prevent diabetes or you’re just looking for some healthy dishes to add to your cooking repertoire, you’ll love these recipe ideas!’ Chicken tikka PREPARATION TIME: 15 MINS PLUS OVERNIGHT MARINATING COOKING TIME: 10 MINS SERVES 4 (AS A MAIN) 70g (¼ cup) plain yoghurt Freshly squeezed juice of ½ lemon 8 cloves garlic, crushed 5cm piece ginger, peeled, finely grated 1 Tbsp olive oil 1 Tbsp sweet paprika 3 tsp garam masala 1½ tsp ground cumin Freshly ground black pepper, to season 800g chicken…

Pomegranate roast lamb with warm chickpea salad PREPARATION TIME: 10 MINS PLUS 2 HOURS MARINATING COOKING TIME: 35 MINS SERVES 4 (AS A MAIN) 125ml (½ cup) pomegranate juice (see Cook’s tips, below) 2 cloves garlic, crushed 2 tsp extra virgin olive oil 400g mini lamb leg roast, trimmed of fat 4 Tbsp low-fat Greek-style plain yoghurt 1 Tbsp freshly squeezed lemon juice Extra clove garlic, crushed Warm chickpea salad 4 carrots, roughly chopped 2 red capsicums, cut into chunks 2 red onions, cut into wedges 420g can no-added-salt chickpeas, rinsed and drained Olive oil cooking spray 1 cup small mint leaves 2 Tbsp unsalted shelled pistachio nuts, roughly chopped Seeds from ½ pomegranate 1 Put pomegranate juice, garlic and oil in a shallow dish and stir to combine. Add…

Cheat’s seafood risotto PREPARATION TIME: 10 MINS COOKING TIME: 25 MINS SERVES 1 (AS A MAIN) 1 tsp extra virgin olive oil 100g marinara mix or gluten-free marinara mix, cut into bite-sized pieces ½ brown onion, finely chopped 1 clove garlic, crushed 60g (¼ cup) SunRice Doongara Clever Low GI White Rice 1 tsp Massel Salt Reduced Chicken Style Stock Powder 185ml (¾ cup) boiling water 1 small zucchini, halved lengthways, sliced ½ bunch asparagus, woody ends trimmed, diagonally sliced 20g bocconcini, torn Chopped flat-leaf parsley leaves, to serve (optional) 1 Heat ½ tsp of the oil in a small saucepan over a high heat. Add seafood and cook for 1-2 minutes or until almost cooked. Transfer to a plate. 2 Heat remaining oil in the same saucepan over a…

Moroccan spiced vegetables with almonds PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 6 (AS AN ACCOMPANIMENT) 2 bunches orange or purple baby (Dutch) carrots, trimmed, scrubbed, larger carrots halved lengthways 2 bunches broccolini, trimmed 2 tsp extra virgin olive oil 2 tsp light margarine 30g slivered almonds 1 tsp ground cumin ½ tsp ground cinnamon ½ tsp ground smoky paprika ¼ tsp ground ginger Freshly squeezed juice of 1 large orange 1 Put carrots in a large steamer basket over a saucepan of simmering water. Cover and cook for 3-4 minutes or until just tender. Transfer to a large bowl. Cover and set aside. Add broccolini to steamer basket. Cover and cook for 3 minutes or until just tender. Add to carrots, cover and set aside. (This step…

Meet the taste team Lou Vickers-Willis, DL Change4Life ambassador, living with type 2 Dan Mulvena, puzzle compiler, living with type 1 Alison Roberts, DL food editor and busy mum of three Double ‘D’ Zero % Sugar Cola Bottles ALISON Soft and chewy with a long-lasting cola flavour, these were really yummy and a hit with the kids. VERDICT 4/5 Sugarless Confectionery Charming Snakes Jelly Delights DAN Not overly sweet, with a perfect soft and tender jelly texture – it’s just a pity the bag isn’t bigger! VERDICT 4.5/5 Licorette Licorice Flavoured Pastilles LOU These smell… interesting! I’m not a big fan of licorice and it felt like I was chewing on rubber at first, but they grew on me. VERDICT 3/5 Wrigley Eclipse Mints Peppermint LOU A powerful punch of…

The sun is rising earlier now, bringing with it the promise of summer. There’s something about this change of season that draws us out into the fresh air and gets us feeling like we want to move more. If you’ve been confining your workouts to your home or the gym, now is the perfect time to venture into the great outdoors. Exercising outside ticks a lot of health and wellbeing boxes. It gives you a change of scenery and it increases motivation because, unlike working out inside, you get to see where you’ve been and where you’re going, which in turn can encourage you to go further and faster. Plus, it offers an opportunity to try out new kinds of exercises and equipment, and to broaden your fitness repertoire. The…

Sick to your stomach of diabetes? You’re not the only one! It doesn’t seem fair, but research shows that people living with diabetes are more susceptible to a range of tummy troubles, from indigestion to constipation. ‘Sometimes it can be a result of diabetes medications, particularly certain oral tablets that can cause digestive upsets,’ says Rachel McKeown from the Australian Diabetes Educators Association (ADEA). Other times, these gutsy woes can be a side effect of blood glucose levels (BGLs) that are regularly too low or high. ‘BGLs that are consistently out of range can increase the risk of nerve ending complications, which can lead to gastroparesis (delayed gastric emptying),’ says McKeown. Even the dietary changes many people make when they are newly diagnosed with diabetes can lead to a change…

1 Go for low GI The Glycaemic Index (GI) is a measure of how carbs in food affect blood glucose levels (BGLs). Foods with a low GI break down slowly, gradually releasing glucose into the bloodstream. Good low-GI choices include rolled oats, barley, quinoa, cracked wheat, dense wholegrain breads, corn, legumes, pasta (but not the gluten-free variety), apples, pears, berries, citrus fruits, peaches and nectarines, plus milk and yoghurt. 2 Dress it up Vinegar and other acidic foods such as lemon juice can reduce post-meal BGL spikes in people with diabetes. Why? It’s thought that the acidity slows down the absorption of glucose from food. So, if you enjoy a slice of fresh white bread or another high-GI food, remember to team it with a salad dressed with vinegar or…

Aim to leave with a clear PATH forward Every year, a person with diabetes will spend an average of four to six hours with their healthcare professionals. That’s not a lot, considering that the rest of the time you are managing your condition alone, making myriad diabetes-related decisions each day. With this in mind, it’s important to make every precious minute of those face-to-face appointments count. Too often, however, medical appointments can feel like one-size-fits-all routines. This might be okay if diabetes was a one-size-fits-all condition, but it’s not. To get the most out of your time with your healthcare professionals, you need to ensure that the discussion is relevant to your unique needs and individual experience of living with diabetes. I have lived with type 1 diabetes for 18…

A STEP AHEAD The Thermoskin Walk-On foot care range boasts an innovative collection of products including Circulation Thermal Slippers and Plantar FXT Compression Socks. These were designed to assist in the prevention, treatment and rehabilitation of foot conditions triggered by arthritis, diabetes, circulation issues, plantar fasciitis, Achilles tendinitis, arch and heel pain. Visit thermoskin.com SOFT, SILKY LEGS Your legs deserve some extra love! NS-8 Leg Care Cream restores dry skin, refreshes hot, tired legs and feet, and relieves heavy legs. The natural formula absorbs quickly and penetrates deeply to intensively moisturise your skin, while menthol cools and refreshes. Proudly Australian made and owned, NS-8 Leg Care Cream is RRP $14.50 for a 125g tube. From pharmacies or online at NS8.com.au LOW CARB, LOW GI Bread and pasta are now both…