Innholdsfortegnelse for Nov/Dec 2015 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. A few extra dollars to spend on those you love at Christmas would be a welcome gift indeed, wouldn’t it? Well, your wish is our command. Our talented food team, Alison Roberts and Lisa Urquhart, has put together a superb festive feast that is as BGL-friendly as it is budgetconscious (page 26). Clever gals! And our diabetes educator extraordinaire, Dr Kate Marsh, reveals the best ways to save on your healthcare must-haves (page 96). There is simply no one more qualified than Kate to write this practical guide…

Join the conversation on Facebook… How often do you change your lancet? I change my daughter’s at least weekly. That helps to keep her fingers from hurting too much. –Samantha Jefferis GRAND DESIGNS When I got a new kitchen, I designed it to have a diabetes drawer and purchased a fridge that has a storage section just for my insulin! – Lisa Bath Care team hug! My diabetes educator and dietitian are great. The education I receive from them makes diabetes that bit easier to deal with. – Tracey Lee Carnie MY DIAGNOSIS STORY I had felt generally ’off’ for ages, was always thirsty and off to the loo. I was lucky the doc decided to check my blood sugar while I was there for something else. It was raised…

December is so busy that exercise often gets put on the backburner for me. What’s the best workout when you’re pushed for time? A: Resistance training is great when you’re in a hurry as it doesn’t require equipment and can be done anywhere. Plus, resistance exercises make your body more sensitive to insulin and can help lower your blood glucose levels (BGLs). Give these a try: SQUATS Stand tall, feet shoulder-width apart. Bend your knees and push your backside out and down as though you are going to sit, then stand back up. Repeat 10-15 times. WALL PRESSES Stand 60-80cm from a wall, feet shoulder-width apart. Put your hands on the wall just beneath shoulder height. Keeping your body straight, do a push-up by bringing your chest closer to the…

While pregnant with her third child, Adelaide Hills winemaker Kate Laurie was diagnosed with gestational diabetes. But her symptoms continued after giving birth, leading to a surprising type 1 diagnosis. ‘It was a frightening ride,’ Kate, now 39, recalls. ‘I was dealing with breastfeeding, hormonal changes and a chronic health condition, as well as running our winery.’ Kate soon switched from injections to a pump – a move that ultimately sparked an idea for an exciting new business. Tell us about the birth of So Pumped… ‘I was organising a fashion show to raise money for diabetes advocacy group Type 1 Voice. I told my friends Melanie and Dean Flintoft of Australian Fashion Labels – who were providing clothes for the show – that I couldn’t wear dresses after switching…

Monday Sticky miso, honey and ginger chicken PREPARATION TIME: 10 MINS PLUS 30 MINS MARINATING COOKING TIME: 25 MINS SERVES 2 (AS A MAIN) 1 Tbsp red miso paste or gluten-free miso paste 2 Tbsp freshly squeezed lime juice 1 Tbsp honey, warmed 3cm piece ginger, peeled, finely grated 2 cloves garlic, crushed 4 small chicken drumsticks, skin removed (see Cook’s Tip) 70g (1⁄3 cup) SunRice Doongara Low GI Brown Rice ½ tsp Massel Salt Reduced Chicken Style Stock Powder 125ml (1/2 cup) water 1 bunch broccolini, trimmed, diagonally halved 1 bunch bok choy, trimmed, halved Lime wedges, to serve Sliced red chilli, to serve (optional) 1 Whisk miso, lime juice, honey, ginger and garlic in a shallow dish. Add chicken and turn to coat. Set aside for 30 minutes…

gluten free Lime, raspberry and ginger cordial PREPARATION TIME: 10 MINS PLUS 30 MINS COOLING COOKING TIME: 5 MINS MAKES 750ML (3 TBSP PER SERVE) 450g frozen raspberries 250ml (1 cup) water 110g (½ cup) caster sugar or Equal Spoonful 3cm piece ginger, peeled, finely grated Zest and freshly squeezed juice of 2 limes Lime slices, mint leaves and fresh raspberries, to serve (optional) Chilled still, sparkling or soda water, to serve 1 Put raspberries, water, sugar, ginger, lime zest and juice in a small saucepan over a medium heat. Cook, stirring occasionally, for 5 minutes or until sugar dissolves and berries are heated through and softened. Set aside for 30 minutes to cool. 2 Pour mixture into a blender or food processor and process until smooth. Push mixture through…

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 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 for both. Choice of ingredients When we give you the choice of two different ingredients, we analyse only the first one. Carb exchanges Make counting carbs easy: one carb exchange…

WHAT’S HAPPENING Take a look at some of the GREAT events near you throughout November and December. QUEENSLAND EXPOsing Diabetes A day of learning, interactive presentations and tips to support people living with type 1 and type 2. Minimal fee. Date: Saturday 7 November. Location: Brisbane Convention and Exhibition Centre. ●Also on: Virtual Supermarket Tour, Diabetes – What Now? VICTORIA Getting Started – Type 2 Diabetes Information Session This one-day session is for those who have been newly diagnosed with type 2, have not had diabetes education or who just want an update on self-management. Date: Thursday 26 November. Location: Diabetes Victoria, 51 Leicester Street, Carlton. ●Also on: Family Fun Day, Diabetes in School and Preschool. NEW SOUTH WALES DiaBuddies Day For children with type 1 aged 13 and under,…

Introducing… Dr Sultan Linjawi Endocrinologist, Coffs Endocrine and Diabetes Service, Coffs Harbour, NSW What is an endocrinologist? An endocrinologist is a doctor that specialises in treating endocrinal (hormonal) disorders such as diabetes, as well as thyroid conditions, osteoporosis, pituitary and adrenal disorders, and reproductive concerns. How can an endocrinologist help me with my diabetes? They can assess whether there are any other chemicals interfering with your hormonal system that are impacting on your blood glucose levels (BGLs). An endocrinologist can also teach you advanced skills in diabetes management. When should I see one? You can get a referral for an endocrinologist if you have type 1 or gestational diabetes, or if you have type 2 and have had two consecutive HbA1c results above 7.5 per cent, or complications such as…

Unless you regularly check your meter, it can be hard to tell if you’re having a hypo – when your blood glucose levels (BGLs) are too low – in hot weather. Symptoms such as sweating can be chalked up to the heat. So try these tips… EXTRA TESTING Test your BGLs more frequently when it’s hot, especially if you’ve got a workout session planned. QUICK CARBS Keep fast-acting carbs such as jelly beans or glucose tablets on hand at all times, no matter where you are. LEVEL BEST If you take insulin, speak to your care team about adjusting your levels during the warmer months. Q Tell me why… my ankles are swelling A: If you have diabetes and your ankles are swelling, there are many possible causes. GP Dr…

I’m going overseas for Christmas. Can you give me some tips to manage my diabetes while flying? A: Different foods and time zone changes present challenges to your diabetes management, but these hints will help your trip go smoothly. BEFORE FLYING If you take insulin or medications that require you to eat at regular times, ask your doctor about managing time zone changes. Many airlines offer ‘diabetic meals’, which you need to order in advance. These are usually lower in fat than regular meals, with no added sugars. ON THE DAY Have a good meal before leaving home so you don’t eat at the airport food court. Pack snacks such as nuts, trail mix, roasted chickpeas and muesli bars, so you have a back-up if your meal doesn’t arrive when…

PRETTY UP YOUR PUMP Looking for a fun way to customise your pump or glucose monitor? Check out the cool adhesive covers created by photographer Emily Imblum at Pump Peelz (pumppeelz.com). You can even create your own design to really stand out from the crowd. Walk for a cure Juvenile Diabetes Research Fund’s (JDRF) One Walk kicks off in October. This annual walkathon raises funds for type 1 research. Meet some fundraising heroes on page 154, or visit jdrf.org.au for more. It’s normal for parents to disagree over raising children and it’s even harder when your child has type 1. Diabetes is complicated, and there is no definitive ‘best’ way to manage it. To stay close as a couple, psychologist Dr Janine Clarke suggests the following: Try not to argue…

Dear readers, The very fact that you are holding this magazine in your hands means you are committed to your health and to managing (or preventing) diabetes. We think you are pretty amazing, and we’re proud to be part of your support team. Now here’s your chance to support and protect your loved ones, too. The unsettling reality is that type 2 diabetes runs in families. So if you’re already living with this tricky condition, there’s a very good chance it could also one day affect the people you care about the most. The good news is, you can help reverse this. Join us in spreading the message of Change4Life, a nationwide campaign to encourage Australians to assess their risk of type 2 and to make small lifestyle tweaks to…

Prawn and fish soup PREPARATION TIME: 15 MINS COOKING TIME: 40 MINS SERVES 4 (AS A LIGHT MEAL) 2 tsp extra virgin olive oil 500g green prawns, peeled and deveined, tails intact, shells reserved 1.5L (6 cups) water Pinch saffron threads 1 Tbsp boiling water 1 leek, very thinly sliced 2 cloves garlic, finely chopped 1 brown onion, finely chopped 2 sticks celery, finely chopped 125ml (½ cup) white wine 500g tomatoes, chopped 2 Tbsp tomato paste 3 sprigs thyme 350g firm white fish fillets, chopped Freshly ground black pepper, to serve Chopped flat-leaf parsley, to serve (optional) 4 x 30g slices sourdough bread or gluten-free bread, to serve 1 Heat half the oil in a large non-stick frying pan over a mediumhigh heat. Add prawn shells. Cook, stirring often,…

There’s a whole lot to love about Christmas, particularly for children – the presents, the parties and the holidays make it a magical time of year. Unfortunately, the fun seems to stop when it comes to food if your child or grandchild has type 1 diabetes. It’s natural to be anxious or worried about the seemingly endless stream of high-sugar, high-carb temptations on offer, but there are ways to manage your child’s type 1 without them feeling they’re missing out. Dietitian Dr Kate Marsh explains how to help your child have their cake and eat it too. Adjust the carbs There’s no reason kids with diabetes can’t join in the festive eating – you just need to know how to adjust their insulin doses to match those extra carbs. Discuss…

SWAP 2 slices wholemeal bread (GI 59-70) FOR 2 slices Herman Brot bread (GI 24). RESULT Reduce GI from 59-70 to 24, triple the protein and almost double the fibre (5.4g vs 9g). SWAP White potato (GI 76 or more) FOR Carisma potato (GI 53). RESULT Reduce GI from 76 to 53. SWAP Mission Wraps Original (GI unknown, est high) FOR Goodness Superfoods Better for U! Barley Wraps (GI 41). RESULT 80% more fibre (1.8g vs 8.2g) and 65% fewer carbs. SWAP 2 slices white bread (GI 70-93) FOR 2 slices Bakers Delight Hi-Fibre Low-GI White Block Loaf (GI 52). RESULT Reduce GI from 70 to 52, add 5g fibre. SWAP Dried white pasta (GI 55) FOR Vetta Smart Pasta High Protein Low Carb (GI unknown, est low). RESULT Double…

Tell us about your diagnosis… I was 18 and had just returned to Canada after four months on a youth exchange program in Benin, West Africa. I was working at a clinic and maternity ward and living with a local family. There was no electricity or running water and we were eating the local staple – basically cooked flour and water served with a sauce. My mum knew how much I’d hated the food in Benin, so when I got home she made all these lovely meals. But I couldn’t face them. I was sleeping 18 hours a day and was extremely thirsty. But it wasn’t until she offered to cook my favourite thing ever – cinnamon buns – and I wasn’t interested, that she realised something was seriously wrong.…

How can I find the motivation to exercise regularly? A: The key to exercise success is to make it a habit and the trick to sustaining your motivation is to do it right from the start. Here’s how: ●Set goals that are realistic, achievable (but challenging), measurable and time-related. ●Pick activities you enjoy. Invite a friend to come along or join a club. ●Factor incidental activity into your day – take the stairs or park a little further away from the shops. ●Eat well to better reach your health and fitness goals. ●Avoid overdoing it. Allow your body time to recover after exercise. ●Don’t lose heart if the scales aren’t budging. Instead, focus on your new body shape and the positive physical and mental benefits that exercise brings.* Remember, before…

Write to us & WIN GREAT PRIZES UP FOR GRABS! SIMPLY TELL US WHAT YOU THINK ABOUT DIABETIC LIVING Email diabeticliving@pacificmags.com.au Post to Diabetic Living, You Tell Us, GPO Box 7805, Sydney, NSW 2001. Include a daytime phone number and mailing address. For conditions, visit bhg.com.au The writer of each published letter wins a Bio-Oil Nurture pack. Bio-Oil is a specialist skincare oil that can help improve the appearance of scars, stretch marks and uneven skin, as well as help dehydrated skin. Visit bio-oil.com star letter TYPE 2, letter BE GONE! Several years ago, my GP sent me for a blood test, which showed that I was borderline diabetic. Fortunately, I took this wake-up call very seriously and decided to do something about it. DL has played a very important role…

I sometimes forget to take my insulin and end up feeling terrible! Can this be harmful? How can I remind myself to take it on time? A: It’s easy to make mistakes but it’s also important to take your insulin regularly as, without it, your BGLs will rise. In the short term this will make you tired, irritable, dehydrated and more prone to infection, and in the long term it can lead to complications. For people with type 1, this can mean developing diabetic ketoacidosis (DKA), a serious condition where your body produces high levels of acids called ketones. For people with type 2, a similar but rarer condition, called hyperosmolar hyperglycaemic state (HHS), can occur. The great news is there are many tips for remembering to take your medication.…

‘Tai chi is great for your joints and balance as the movements are smooth, slow and controlled,’ says exercise physiologist Christine Armarego. ‘It helps to reduce glucose and stress levels and, with good nutrition, it may result in weight loss.’ Interested? Get started by checking with your GP about how to fit tai chi into your management plan. Then go along to observe a class at your local park or community centre before giving it a try yourself. Because the postures are gradual and involve repetition, you should be able to join in quickly – even if you are new to exercise, or haven’t worked out in a long time. The number of minutes men should spend walking or cycling each day to reduce their risk of heart failure, according…

My 16-year-old son, who has type 1, wants driving lessons, but I’m worried about him having a hypo in the car. How can I ensure he is safe? A: I know how important it is to have stable levels in the car. I once saw my ex-husband Steve, who has type 1, temporarily lose his vision behind the wheel when his blood sugars dropped. My advice is: Test and test again. Have your son check his levels before getting in the car. If he’s low, give him fast-acting carbohydrate, wait 10 minutes and test again. If he’s done a lot of physical activity, he may need more testing. Top tip: Keep a back-up meter in the centre console or glove box. Pack a snack. Store jellybeans, glucose powder or sugar…

Dinner for eight Turkey and prosciutto rolls with cranberry stuffing Cranberry and mustard gravy Sweet potato and cauliflower bake Minted peas and brussels sprouts or Roasted vegetable and ricotta salad Peach, raspberry and lemon curd Eton mess Turkey and prosciutto rolls with cranberry stuffing PREPARATION TIME: 20 MINS COOKING TIME: 20 MINS SERVES 8 (AS PART OF A MAIN) 1.2kg Steggles Turkey Breast Fillets, cut into 8 x 150g steaks (see Cook’s Tip) 16 very thin slices prosciutto 2 tsp extra virgin olive oil Freshly ground black pepper, to season Cranberry stuffing 1 tsp extra virgin olive oil 2 cloves garlic, finely chopped 2 Tbsp unsalted pistachios, shelled, finely chopped 135g (1½ cups) fresh sourdough breadcrumbs 2 green shallots, finely chopped 40g (¼ cup) Ocean Spray 50% Less Sugar Craisins,…

White chocolate and gingerbread stars ✶ MAKE AHEAD ✶ PREPARATION TIME: 20 MINS PLUS 2 HOURS CHILLING AND 30 MINS SETTING COOKING TIME: 20 MINS MAKES 28 (2 PER SERVE, AS A DESSERT) 50g light margarine 40g (¼ cup, lightly packed) brown sugar 60ml (¼ cup) golden syrup 1 egg yolk (from 50g egg), whisked 120g (¾ cup) wholemeal plain flour 100g (2⁄3 cup) plain flour 2 tsp ground ginger ½ tsp ground cinnamon Extra plain flour, for dusting 50g white chocolate, chopped 1 Preheat oven to 160°C (fanforced). Line 2 oven trays with baking paper. Using a wooden spoon, beat margarine, sugar and syrup in a medium bowl until well combined. Add egg yolk and mix until just combined. Add flours and spices and stir until almost combined. Using…

Sweet potato, crab and dill cakes PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 1 (AS A MAIN) 200g orange sweet potato, peeled, chopped Zest of ½ lemon 2 tsp drained baby capers, finely chopped 2 Tbsp finely chopped dill 1 green shallot, finely chopped 2 Tbsp multigrain dried breadcrumbs or gluten-free breadcrumbs 170g can crab meat, drained Freshly ground black pepper, to season 3 tsp extra virgin olive oil Lemon wedges, to serve Salad 20g snow pea sprouts, trimmed ½ cucumber, cut into small chunks 2 radishes, cut into wedges 1 Put sweet potato in a steamer basket insert over a medium saucepan of simmering water. Cover and cook for 8-10 minutes or until tender. Transfer to a bowl and mash until smooth. Add lemon zest, caper, dill,…

Strawberry and basil frozen yoghurt PREPARATION TIME: 10 MINS PLUS 14 HOURS FREEZING AND 30 MINS STANDING COOKING TIME: NIL SERVES 8 (AS A DESSERT) 750g strawberries, hulled, chopped 500g low-fat vanilla yoghurt ½ cup basil leaves 2 tsp balsamic vinegar 4 extra strawberries, hulled, cut into thin wedges, to serve Extra basil leaves, to serve (optional) 1 Put strawberry, yoghurt, basil and vinegar in a food processor. Cover and process until smooth. 2 Pour mixture into a shallow freezer-proof container or dish. Cover with plastic wrap or lid and freeze for 6-8 hours or until just frozen. 3 Remove mixture from freezer and stand for 15 minutes to soften slightly. Using a fork, break mixture into pieces. Transfer to a food processor and process until smooth. Return to the…

Bare Fruit Cinnamon Apple Chips* Great when fresh fruit just won’t cut it, these are simply sliced baked apple with a sprinkle of cinnamon – no gluten, oil or additives. As they’re a bit higher in carbs (26g for half a packet), save them for more active days. Available: Coles. Carman’s Yummos Star Bakes Made with wholemeal flour and oats, Star Bakes are healthier than most sweet biscuits and come in two flavours – Choc Chip and Apple. Each individual packet contains 15g of carbs, so they’re the perfect snack-sized treat. Available: Coles, IGA, Woolworths. Sunbeam Snacks That Go Classic Fruit & Nut Mix* A portable but nutritious option that’s easy to keep in your car or bag, these handy little packs contain 40g of sultanas, peanuts, almonds and cashews.…

Being diagnosed with type 1, type 2 or gestational diabetes can shake up many aspects of your life, including your finances. Between paying for doctors’ visits, medications, insulin and management equipment, diabetes can quickly become a massive pain in the wallet. In fact, research shows that living with diabetes in Australia can cost $3500-$4000 annually for people with no complications, jumping as high as $9650 a year for those with type 2 and vascular complications, and $17,000 for people with type 1 and complications. ‘Happily, you can cut some of these costs without cutting corners,’ says Dr Kate Marsh. Here, she outlines eight tried-and-tested ways to save. The National Diabetes Services Scheme (NDSS) currently provides government-subsidised products (including blood-testing strips, urine-glucose and ketone strips, syringes and pen needles) to people…

ALL SUITED UP Women deserve swimsuits that fit perfectly for their shape, not just their size! The patented SlipOn Swimsuit features a wraparound, crossover bodice that simply slips on and off and combines comfort with smart, flattering styling. Wide shoulder straps and a high-cut back provide good support. Visit sliponswimsuits.com or call 1800 059 114. CHEERS TO THIS With 85 per cent less sugar than a regular cranberry juice drink, new Ocean Spray Low Sugar juice drinks are refreshing treats made with the natural sweetness of stevia* and containing only 10 calories per serve! Try Ocean Spray Low Sugar Cranberry, Cran-Mango or Cran-Lemonade varieties. *Product contains erythritol and fructose. GUILT-FREE TREAT Enjoy a sweet hit – minus the guilt and kilojoules – from Australia’s favourite sweetener! Equal Spoonful is a…