Innholdsfortegnelse for July/Aug 2015 i Diabetic Living Australia

Did you know that every day in Australia, 280 people develop diabetes? Yep, I know. It’s huge. Type 2 is growing at a rate of knots and has been a national health priority since 1997. We also have one of the highest prevalences of type 1, and this too increases every year. Unlike the growth of type 2, however, nobody knows why. For National Diabetes Week (12-18 July) this year, Diabetes Australia will highlight this confronting statistic, as well as the seriousness of a diabetes diagnosis. And our favourite columnist, Rob Palmer, who has type 1, thinks it’s about time. ‘If a change in attitude and lifestyle can help prevent diabetes and its awful complications, bring it on,’ he says on page 154. Certainly, it was a change of attitude…

Do you stick to your dieting guns during the week, only to find yourself reaching for that third glass of wine on Saturday night? Studies show that, on average, we consume 481 more kilojoules per day over the weekend than we do during the week. Keep your waistline and BGLs where you want them with these simple strategies. PLATE IT UP Hungry for a snack? Instead of reaching straight into the box or bag, put your food on a plate. ‘This acts as a visual reality check, helping to remind you when a portion size is too big,’ says dietitian Melanie McGrice. SHARE AND CARE If you are catching up with friends for a long lunch or dinner, McGrice suggests starting with a healthy salad as an entree, which will…

nutrition info PER SERVE 1672kJ, protein 23g, total fat 13.1g (sat. fat 5.8g), carbs 43g, fibre 6g, sodium 362mg. • Carb exchanges 2¾. • GI estimate low. • Gluten-free option. How our food works for you see page 94 Cheesy broccoli carbonara PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 4 (AS A MAIN) 160g dried fettuccine or gluten-free pasta 300g broccoli, cut into small florets 1 Tbsp pine nuts 12 fresh sage leaves Extra virgin olive oil cooking spray 1 tsp cornflour or gluten-free cornflour 185ml can Nestle Carnation Light & Creamy Evaporated Milk 125ml ( cup) Philadelphia Extra Light Cream For Cooking 2 x 50g eggs 3 Tbsp reduced-fat grated cheese 20g parmesan shavings, to serve Freshly ground black pepper, to serve Salad 60g (2 cups) mixed…

nutrition info PER SERVE 1822kJ, protein 35g, total fat 13.1g (sat. fat 4.9g), carbs 39g, fibre 10g, sodium 295mg. • Carb exchanges 22⁄3. • GI estimate low. • Gluten free. Monday Mexican beef stuffed potatoes PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 2 (AS A MAIN) 4 x 100g Carisma potatoes, washed, dried ½ tsp olive oil ½ brown onion, finely chopped 1 clove garlic, crushed 200g extra-lean beef mince 1 tsp Mexican chilli powder 125g can red kidney beans, rinsed and drained ½ x 410g can no-added-salt tomato puree 2 Tbsp extra-light sour cream ¼ avocado, finely chopped 1 large tomato, chopped 2 Tbsp 30% reduced-fat grated cheese 1/3 cup coriander leaves Freshly ground black pepper, to serve 2 lime wedges, to serve (optional) 1 Prick potatoes…

Why we love… ● Carisma potatoes have a GI value of 55 (other varieties have an average of 77) and are the only certified potatoes in Australia to carry the official low-GI symbol, awarded by the Glycemic Index Foundation. ● Proudly Australian grown, they are low in fat, packed with nutrients and simply taste great. Carisma potatoes ● Versatile Carisma potatoes are full of flavour and can be boiled, mashed or roasted. To achieve the low-GI rating, cook the potatoes until al dente. It’s so easy – just follow the instructions on the pack. ● You’ll find Carisma potatoes exclusively at Coles supermarkets. carismapotatoes.com.au nutrition info PER SERVE 801kJ, protein 10g, total fat 6.4g (sat. fat 3g), carbs 21g, fibre 5g, sodium 251mg. • Carb exchanges 11⁄3. • GI estimate…

HOW TO MAKE... VEGETABLE STOCK While ready-made stocks and stock powders are convenient, most contain lots of salt (some have more than 500mg per 100ml) and added sugars. Making your own means you control what goes in, and you can adjust the flavours with herbs and spices. 1 To make 3L of stock, take 2 brown onions (with skin on), 3 celery sticks (leaves included) and 3 carrots, scrubbed, but unpeeled and roughly chop. Put vegetables in a large saucepan. 2 Add about 6 peppercorns, 2 fresh or dried bay leaves and a handful of parsley stalks to the pan. Cover with 4L of cold water. Cover and bring to the boil over a high heat. Reduce heat to medium and simmer, partially covered, for 1 hour or until vegies…

GOOD TO KNOW Unlike animal proteins, some plant proteins, such as legumes, contain carbs. If you are counting carbs, always read the packaging carefully before you buy. Pitango Vegetable & Quinoa Soup Full of vegies, quinoa, herbs and spices, this soup is low in fat and free of the additives and preservatives often found in packaged products. Australian Eatwell Chickpea & Spinach Vegie Sausages Opt for this variety over regular snags and you’ll save 650kJ and 17g fat, and reduce the sodium by 40%. Soyco Tofu Soyco’s marinated varieties are a great way to try tofu. Simply chop it into cubes and add to vegies for an easy stir-fry that will be ready in minutes. Quorn Versatile Mince Even meat lovers will be happy to eat this! A good source…

Did you have any sense that you were unwell, before being diagnosed? There were signs, but I guess I didn’t realise that I could actually feel better. I was eating an enormous amount of food. I would eat a full meal, then feel like I could eat the same again. I was always hungry and thirsty, too. I just put it down to working in hospitality and not getting normal meal breaks. Sometimes when I ate food, I had this weird sensation. It was like I could feel the food hitting my bloodstream. I also had this numbness in my two big toes for ages, but I thought it was probably because I’m always on my feet at work, or maybe just that my shoes weren’t so great. But the…

1 FOR THE PANTRY Honey This is a good option if you become confused or drowsy and someone needs to give you a quick fix. A spoonful of honey is a safer option than a liquid or solid in this situation – but not if you have lost consciousness or are too drowsy and at risk of choking. ● Quantity required for 15g carbs: 3 teaspoons (18g) ● Available from: Supermarkets ● Cost: About $7.50 for 500g 2 FOR YOUR POCKET TRUEplus Glucose Tablets Made from pure glucose for fast relief, these come in a 50-tablet bottle or a 10-tablet tube, which is ideal for popping in your pocket or bag. Available in Raspberry. ● Quantity required for 15g carbs: 4 tablets ● Available from: Pharmacies and at niprodiagnostics.com ●…

Dr Kate Marsh DIETITIAN AND DIABETES EDUCATOR A regular contributor to Diabetic Living, Kate, who has type 1, works in private practice and is a board member of Diabetes Counselling Online. Christine Armarego EXERCISE PHYSIOLOGIST As co-author of Sugar Daddy, a book about managing type 2, Christine has a special interest in the role of exercise in improving BGLs as well as general health.…

So, you’ve changed your diet, got off the couch and into a pair of walking shoes, and made a big effort to eat healthy food, but the number on the scales isn’t budging. The cause of those stubborn kilos may be lurking in your medicine cabinet, as common meds such as insulin, corticosteroids and even headache tablets can all cause weight gain. If you think your meds are the reason why your hard work is not paying off, see your doctor. In the meantime, here are simple ways to manage your meds and your middle. PRESCRIPTION FOR… DIABETES MEDICATIONS ‘Because they impact on your hormones, insulin and sulphonylureas (which are used to treat type 2), can both lead to weight gain,’ says Giuliana Murfet, a nurse practitioner at the Tasmanian…

What do you like most about winter? Reading beside an open fire? Spending Sunday afternoons on the couch in front of the footy? Although the colder months offer plenty of lovely opportunities to slow down and cosy up, they can also take a toll on your skin. So, when the temperature drops, show your skin a little TLC and get on top of any potential problems… fast! DRYNESS Dry skin – which typically presents as rough, thickened or scaly – is a common side effect of high blood glucose levels. While this problem may not seem serious on its own, if left untreated, your skin can end up cracking and eventually drying out even further, which can lead to infection. HOW TO FIX IT Stop the soap: ‘Some soaps are…

There are lots of negative elements in this world. I, for one, have been right behind taking a positive view of things to try to lead a lifestyle that can kick that negativity right out of the park. I think I may have even begun to delude myself into thinking that my efforts towards ‘ding-dong, you beaut’ diabetes management may somehow create a perfect simulation of a diabetes-free body and nullify any long-term effects of what is essentially my immune deficiency. Recently, I sat with my endocrinologist and sifted through my latest test results. Eyes 20:20, no retinopathy… phew. HbA1c was 6.1… yee-ha! Blood pressure t-riffic. It felt like I had diabetes backed into a corner and I still think I do, however, my immune deficiency is a patient and…

1. New meat ’n’ mash combos, page 34. We’ve taken an Aussie fave to a whole new level of flavour. Pulled pork ragu with celeriac, parsnip and parmesan mash, anyone? 2. Your trim tummy plan, page 119. Easy ways for you to reduce your risk of a range of health issues. It all adds up to a lighter, brighter you! 3. Interval training, page 132. Don’t worry, it sounds scarier than it really is! Amazingly, just varying your pace turns a 15-minute workout into the equivalent of a 60-minute jog – what’s not to love? Terms and conditions: Visit dlsurvey.com.au for full terms & conditions. Competition opens 01/06/15 09:00 AEST & closes 14/08/15 17:00 AEST. Winners judged at Promoter’s premises 28/08/15 11:00 AEST. Winners notified by email & published in…

Gardening to beat stress I have a vegie garden and I call it my therapy garden, as I always feel heaps better after spending time there. – Michele Tournay HANDY SNACKS Almonds are great when you have diabetes. Always carry a few in your handbag in a plastic bag – they’ve got me out of trouble so many times. – Brenda Bartlam TESTING 1, 2, 3 I’ve been newly diagnosed with type 2 and although I’ve always hated needles, I realise I have to get used to testing myself three times a day. Getting better at it now! – Nadia Najjar Praise for the pump I love my pump. I was on five injections a day and have gone to one injection every two days. A pump is life-changing. –…

1Add intervals. Walk as fast as you can for short periods of time before switching to a more moderate pace. Not only will you get fitter, your dog will, too! 2 Speed up, slow down. Are you in better shape than your dog? Do the first half of your workout by yourself, making sure to give it your all. Then head home and collect your furry friend for the second half of your routine. 3 Use those hills. A good climb adds intensity to your workout and increases the challenge for both of you. Take hills as fast as your four-legged friend can go, giving yourself a short breather at the top, if you need it. Life skills Like to live longer and prosper? A recent study shows that doing…

nutrition info PER SERVE 970kJ, protein 11g, total fat 9.2g (sat. fat 1.9g), carbs 23g, fibre 7g, sodium 422mg. • Carb exchanges 1½. • GI estimate low. • Gluten-free option. How our food works for you see page 94 Smoky tomato and bacon soup PREPARATION TIME: 15 MINS COOKING TIME: 40 MINS PLUS 15 MINS COOLING SERVES 4 (AS A LIGHT MEAL 1 Tbsp extra virgin olive oil 1 brown onion, finely chopped 2 cloves garlic, crushed 1 small red chilli, deseeded, finely chopped 1 Tbsp smoked paprika 1kg ripe tomatoes, cored, chopped 400g can no-added-salt tomato puree 1 Massel Chicken Style Salt Reduced Stock Cube 750ml (3 cups) boiling water 90g sliced sourdough bread or gluten-free bread, cut into small cubes Extra virgin olive oil cooking spray 80g lean…

Fresh pasta Made with wheat flour, egg, water and a little salt, fresh pasta is delicate in flavour and doesn’t swell as much as dried pasta when cooking. You need about 100g per serve (30g carbs, 2 exchanges). NUTRITION INFO (per 100g uncooked) 584kJ, protein 4.2g, total fat 0.3g (sat. fat 0.1g), carbs 28g, fibre 2.1g, sodium 3mg. • Carb exchanges 2. • GI estimate low. Regular dried pasta Regular dried pasta This low-GI pasta swells to double its volume when boiled and takes about twice the time to cook as fresh pasta. You need about 45g per serve (30g carbs, 2 exchanges). NUTRITION INFO (per 100g uncooked) 1474kJ, protein 11.2g, total fat 1.7g (sat. fat 0.3g), carbs 70g, fibre 3.2g, sodium 5mg. • Carb exchanges 42⁄3. • GI estimate…

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 nutrition info PER SERVE 2171kJ, protein 33.8g, total fat 19.3g (sat. fat 8.4g), carbs 49.7g, fibre 5.3g, sodium 630mg. • Carb exchanges 31⁄3. • GI estimate medium. How our food works for you see page 94 Salmon, spinach and corn pizza PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS SERVES 2 (AS A MAIN) 2…

When were you diagnosed with type 1? It was back in 2007. I was midway through my first year of high school and it kind of came from nowhere. I was already really skinny, but over a couple of weeks I lost four or five kilos. I was also getting up many times at night to go to the bathroom, because I was drinking a lot of water. Nobody in my immediate family has diabetes, but Dad’s aunt had type 1. Who realised there was a problem? Mum is a nurse. One day it clicked with her that I might have diabetes and she took me to the doctor. I was rushed to hospital that night and they confirmed I had diabetes. My blood sugar levels had been really high…

Too many takeaways. Too little exercise. Decades spent behind a desk. Insulin. Post-pregnancy or menopause-related weight gain. There are countless factors that can lead to an ever-increasing waistline. ‘A bigger tummy is linked to heart attack, stroke, high blood pressure, insulin resistance and diabetes,’ says Professor Tim Gill of the Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders at the University of Sydney. While a big belly is unwelcome, it’s the fat you can’t see that’s a bigger cause for concern. The most dangerous fat – visceral fat – is hidden deeper in your belly and you may not even know it’s there. ‘Visceral fat continuously releases free fatty acids into the bloodstream,’ says Professor Joseph Proietto of the Department of Medicine at the University of Melbourne. ‘This can…

Interval training is a clever way to exercise because it increases your fitness in safe stages, says exercise physiologist Christine Armarego. ‘The idea is to up the intensity for a short period of time (known as an interval) so your heart rate rises, then returns to a regular pace (where you heart rate comes down, but to a moderate level) to allow you to complete an active recovery,’ she says. ‘This is repeated throughout the workout.’ It gets you fitter faster, without pushing you so hard that you risk causing stress or injury to your body. TRY IT WALKING Start by adding intervals of power walking (as fast as you can walk) or jogging for up to 30 seconds. Do this at least six times during a 30-minute walk. Then,…

Our feet can do a lot of travelling in a day, and when you add exercise to the mix they’re really working hard. Scholl Gel Activ™ Sport provides strong arch support and impact cushioning to absorb shocks and reduce the pressure of running and exercise. Your feet will feel unbelievably comfortable, like you’re walking on a gel cloud! The gel comfort sensation that keeps you going EVERYDAY Scholl Gel Activ™ Everyday sole-shaped insoles provide heel and arch support and help you take on all your daily activities in comfort. Can be used in casual or work shoes, trainers or fats. WORK Scholl Gel Activ™ Work insoles provide impact cushioning to help reduce the excessive pressure of being on your feet for long periods. Can be used in work boots, everyday…

Introducing… GP, Medical & Wellness Centre, Coorparoo, Qld What is the role of a GP in the lives of people with diabetes? A GP helps you set goals for managing your diabetes, making sure your medications are right, and also coordinating your support team, such as a 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 they write referrals and ensure 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 type…

PROS Current guidelines note that people with certain types of cardiovascular disease are likely to benefit from taking regular low-dose aspirin to reduce their risk of having further cardiovascular events, such as a heart attack or stroke. If regular low-dose aspirin – either as a new or ongoing medicine – has been recommended by your doctor, continue to follow their advice. CONS Aspirin, like all medicines, can have side effects, including indigestion, increased risk of bleeding, and less commonly, vertigo, stomach inflammation and bruising. Such risks need to be balanced against the potential benefit of a medicine, which is why you should discuss all the meds you are taking with a qualified health professional. SQUARE EYES Here’s a good reason to limit the amount of time you spend in front…

DIABETES AUSTRALIA’S FREE EDUCATION PROGRAM FOR TEENS, TEAM T1, CAN HELP YOUR KIDS LEARN HOW TO COUNT CARBS, MANAGE HYPOS AND BALANCE THEIR INSULIN, FOOD AND EXERCISE. TO FIND A COURSE NEAR YOU, VISIT TEAMT1.ORG.AU Like this Connect with other parents of type 1 kids on Diabetic Living’s Facebook page! Go to facebook.com/australiandiabeticlivingmagazine Ask for help One in every three or four young people living with diabetes also experiences anxiety or depression. However, emotional health is an area that’s often overlooked by the experts. ‘Questions about emotional wellbeing are not routinely asked in health services,’ says psychologist Lisa Robins, from St Vincent’s Hospital Diabetes Centre and Virtual Clinic in Sydney. ‘If you’re experiencing a dip in your wellbeing, asking for help enables you to take charge of your situation and…

nutrition info PER SERVE 1884kJ, protein 38g, total fat 11.6g (sat. fat 3.2g), carbs 43g, fibre 10g, sodium 555mg. • Carb exchanges 2¾. • GI estimate low. • Gluten free option. How our food works for you see page 94 Koftas with spiced potato and cauliflower mash PREPARATION TIME: 15 MINS COOKING TIME: 25 MINS SERVES 4 (AS A MAIN) 500g lamb leg steaks, trimmed of fat, roughly chopped red onion 2 cloves garlic Finely grated zest of 1 lemon 1⁄3 cup coriander leaves ½ cup mint leaves 1 slice wholemeal bread or gluten-free bread, soaked in water for 10 minutes, squeezed out 1 Tbsp currants Olive oil cooking spray 70g (1⁄3 cup) low-fat Greek-style plain yoghurt, to serve 2 Tbsp mango chutney or gluten-free mango chutney, to serve Spiced…

nutrition info PER SERVE 1917kJ, protein 32g, total fat 15.8g (sat. fat 4.8g), carbs 42g, fibre 9g, sodium 195mg. • Carb exchanges 2¾. • GI estimate medium. How our food works for you see page 94 Tickle your tastebuds with DELICIOUS dishes from the world’s most exotic cuisines Lamb with date and pistachio couscous PREPARATION TIME: 10 MINS COOKING TIME: 5 MINS SERVES 1 (AS A MAIN) 2 Tbsp couscous 60ml (¼ cup) freshly squeezed orange juice Olive oil cooking spray 3 trim lamb cutlets, trimmed of fat Freshly ground black pepper, to season 3 dried dates, finely chopped 2 tsp unsalted pistachios, finely chopped 3 Tbsp chopped flat-leaf parsley 40g (1⁄3 cup) drained roasted red capsicum strips, chopped 100g green beans, trimmed, steamed, to serve 1 Put couscous in…

nutrition info PER SERVE (with sugar) 613kJ, protein 3.6g, total fat 5.3g (sat. fat 0.8g), carbs 20g, fibre 1g, sodium 145mg. • Carb exchanges 11⁄3. • GI estimate medium. PER SERVE (with sugar substitute) 526kJ, protein 3.6g, total fat 5.3g (sat. fat 0.8g), carbs 15g, fibre 1g, sodium 145mg. • Carb exchanges 1. • GI estimate medium. Upside-down mandarin, almond and ginger cake PREPARATION TIME: 15 MINS PLUS 20 MINS COOLING COOKING TIME: 30 MINS SERVES 12 (AS A DESSERT) Cooking spray 2 mandarins, peeled, segmented, halved lengthways 160g (1 cup) wholemeal self-raising flour 50g (1⁄3 cup) self-raising flour 80g (½ cup) brown sugar or granulated sugar substitute 50g almond meal 1½ tsp ground ginger 50g light margarine, melted, cooled 50g egg, lightly whisked Finely grated zest of 2 small…

Good BGL management is a real balancing act, with factors such as stress, food intake, insulin and exercise all playing a part. Understanding the signs and symptoms of going too low is a key step in getting that balance right. What is... HYPOGLYCAEMIA? Hypoglycaemia occurs when your blood glucose level drops down too low, usually below 4mmol/L. People with type 1 and type 2 can experience hypos, however, they are more common in those with type 1. They are typically triggered by: ● Missing or delaying a meal ● Eating a meal with less carbohydrate than usual ● Being more active than usual ● Having too much insulin ● Drinking alcohol Know the SYMPTOMS The symptoms of a hypo vary from one person to the next and can include: ●…

Let’s cast aside the issue of how we’d like to look and go a little deeper. Having a slim waist is not about vanity, it’s about ensuring our vital organs are in tip-top shape to keep our bodies functioning at their very best. Simple Steps to a Trim Tummy is not a fad, or a trendy celebrity diet – it’s expert-approved, sensible and achievable advice on how to shed excess weight and tummy fat, which in turn will improve your health like you wouldn’t believe. It’s about living a longer, healthier and happier life. Sounds like a plan to me!…

BREAKFAST SWAP fried egg and bacon FOR poached egg with tomato, mushrooms and spinach. SAVE 650kJ, 12g fat and 1350mg sodium. SWAP 2 slices Tip Top Café Raisin Toast FOR 2 slices Bürgen Fruit & Muesli. SAVE 1000kJ and 48g carbs. Serve with low-fat ricotta. SWAP 2 tsp butter on toast FOR 2 Tbsp low-fat ricotta. SAVE 170kJ, 6g fat and 4g saturated fat, while boosting protein and calcium. SWAP ham and cheese croissant FOR wholegrain English muffin, low-fat ricotta and tomato. SAVE 400kJ and 12g fat, and boost fibre by 4g. LUNCH SWAP beef rissole FOR Vegie Delights Lentil Patty. SAVE 350kJ and 7g fat while adding 3.2g fibre. Serve on a wholegrain salad roll. SWAP McDonald’s Filet-o-Fish FOR McDonald’s Garden Salad with 185g can John West Tuna &…

FACT Minimising stress is just as important to weight management as moving more and eating better. WHY When you experience stress, your body releases a surge of adrenaline and cortisol, hormones that cause you to feel hungry and to start stockpiling fat. ‘This may then be stored in the most active fat cells around the abdomen, which are highly sensitive to stress hormone receptors,’ says Dr John Wentworth, endocrinologist at Royal Melbourne Hospital. Luckily, you can drastically – and speedily – reduce your stress levels with just a few small lifestyle tweaks. Here’s how to give stress the flick and get your weight-loss efforts back on track… BREATHE IN Pop a few drops of aromatic lavender oil on your pillow, in an oil burner or on your temples. Research from…

TO THE POINT NovoFine® Plus 4mm 32G (0.23/0.25mm) needle is designed with thin wall technology and can be used with all insulin and GLP-1 pen devices in Australia*. Please see your healthcare professional for more information or call 1800 668 626. *Reference: Buus P et al. Curr Med Res Opin. 2011 THE MULTI-TASKER New Plunkett’s Vita E Intensive Vitamin E Ointment has extra-high levels of vitamin E plus rich rosehip oil, making it your new best friend. This handy tube softens dry lips, rehydrates cuticles, tames eyebrows, calms stressed skin, treats burns and grazes, and even relieves nappy rash! It’s perfect for all skin types, especially sensitive skin. Available from selected pharmacies or online at plunketts.com.au EYE SPY Long hours in front of screens, air conditioning and late nights can…