Innholdsfortegnelse for Jan/Feb 2016 i Diabetic Living Australia

Introducing... Dr Janine Clarke Psychologist, Mend Psychology and The Sydney ACT Centre, Sydney, NSW What is a psychologist? A psychologist is a health professional with training and clinical skills to help people more effectively deal with stressful or challenging life circumstances, painful thoughts and feelings, and mental health issues. Psychologists provide treatment to people of all ages, including individuals, families and groups. How can a psychologist help me with my diabetes? Living with diabetes can be difficult at times. A psychologist can teach you skills to live a full and meaningful life, while at the same time dealing with the daily demands of diabetes management and other emotional and behavioural challenges that diabetes brings. These include: ● Coming to terms with the diabetes diagnosis. ● Making healthy changes to your…

Cold-weather tip I live in Canberra and it sometimes gets very cold. This makes it hard to test as my fingers won’t bleed. So it helps to run them under warm water first. – Terry Greaves YEAH, BABY! I had poorly managed type 1 for 25 years. After getting an insulin pump in March 2014, I’ve had an HbA1c of 6.5 for more than 12 months. It isn’t always easy having a pump, but it beats needles. And it has meant that six months ago, I was able to have a beautiful and healthy little boy! – Angie Morris Beating burnout together I experience burnout from time to time, but I have learned to talk about it and ask for help when I really need it. – Jenna Barry 30…

The Australian Type 2 Diabetes Risk Assessment Tool (AUSDRISK) 1. Your age group Under 35 years...............................[0 points] 35-44 years.......................................[2 points] 45-54 years.......................................[4 points] 55-64 years.......................................[6 points] 65 years or over..............................[8 points] 2. Your gender Female..................[0 points] Male...............[3 points] 3. Your ethnicity/country of birth 3a. Are you of Aboriginal, Torres Strait Islander, Pacific Islander or Maori descent? No...........................[0 points] Yes...................[2 points] 3b. Where were you born? Australia...............[0 points] Asia (including the Indian sub-continent), Middle East, North Africa, Southern Europe.........................[2 points] Other.....................[0 points] 4. Have either of your parents, or any of your brothers and sisters been diagnosed with diabetes (type 1 or type 2)? No...........................[0 points] Yes...................[3 points] 5. Have you ever been found to have high blood glucose (sugar) (for example, in a health examination, during an illness, or during…

BREAKFAST Aim to start the day the healthy way with a bowl of high-fibre oat or bran cereal. LUNCH Replace white bread, rice and pasta with wholegrain bread, brown rice or pearl barley, and wholemeal or wholegrain pasta. DINNER Reduce your meat intake by adding legumes to your meals – try red kidney beans in mince dishes, chickpeas in stir-fries and lentils in casseroles. SNACKS Swap snacks such as chips, biscuits and chocolate for wholegrain fruit loaf, dried fruit and nut mix, roasted chickpeas, fresh fruit and hummus with raw vegetables or wholegrain crackers. DRINKS Instead of always reaching for juice, consider switching to a piece of fruit instead. Level best Looking for an easy way to keep your blood glucose levels (BGLs) on track? Eat breakfast! New research shows…

My husband has been told to exercise to help manage his type 2, but all he wants to do is play golf! Are there any health or fitness benefits to teeing off? A: Absolutely! Playing golf involves balance, mobility, coordination, flexibility, focus and power. Plus, you have to carry or push your clubs around with you, which works extra muscle groups. New to the fairways? Here’s how to get started: ● Aim for 2-3 sessions on non-consecutive days in a week. ● Start on a nine-hole course and move to 18 holes when you feel you’re ready. In the beginning, it’s also worth spending some time on the driving range. This can help you build your skills and assist with assessing how your BGLs respond to this new kind of…

PUPPY LOVE Roly the groodle is specially trained to recognise changes in Paxx’s blood glucose levels. Paxx Im had just turned three when his mum Sarah suspected he might have diabetes. ‘Paxx was constantly thirsty and irritable,’ Sarah recalls. ‘I knew these were signs of type 1, so I called the hospital and explained my concerns. They said I should wait and take him to the GP the following week if I was still worried, but my mother instincts told me I needed to act. That day, I made the decision to get my father, who has type 2, to come over with his blood glucose meter. I tested Paxx’s blood and my fears were right as his readings were high.’ Sarah went straight to emergency and within an hour…

Streets Calippo Minis Orange Lime Original Lemon With a boost of real fruit juice, Calippo Minis are 99 per cent fat free, making them a refreshing lower-kilojoule treat. Contains 220kJ and about 13g of carbs per serve. Woolworths Select Wildberry Fruit Pops Made from 99 per cent real fruit and free from artificial flavours, colours and preservatives, these are a good afternoon snack for kids and adults. Contains 340kJ and 19g of carbs per serve. Weis Minis Mango & Ice Cream* These yummy mini bars are great for when you’re looking for a cool snack that won’t send your blood glucose levels (BGLs) soaring. Contains 230kJ and 9g of carbs per serve. Try our pick of the hottest CHILLED-OUT flavours – we all scream for ice-cream! Bulla Real Dairy Vanilla*…

Hands up if you’ve ever skipped exercise because driving to the gym or pool seemed like too much hard work? Or if the weather convinced you to stay inside? We’ve all been there, but exercising is about moving your body and you can do that anywhere – and using your home as the ‘anywhere’ has lots of advantages. ‘You can exercise whenever you have a spare moment, regardless of the weather,’ says Sydney-based exercise physiologist Gabrielle Maston. Being out of the sun in summer also means that you’re less likely to become dehydrated – something that people with diabetes need to be extra conscious of. DL’s exercise physiologist Christine Armarego also supports a home-based workout. ‘It can be easier to monitor your blood glucose levels (BGLs), rest if you need…

We all know better than to take what we see in movies and on TV too literally. But even so, when fictional characters have a medical condition like diabetes it’s frustrating to see them behaving in ways that don’t make sense. As DL endocrinologist Dr Sultan Linjawi says, ‘Five to 10 per cent of the Australian population know they have diabetes. So in a cinema with 200 people watching a movie that touches on diabetes, about 20 of them will be surprised by the inaccuracies. Some movies are just ridiculous.’ We’ve unearthed some of the most notable – and controversial – portrayals of diabetes on the big and small screens, so sit back, relax and enjoy the show! THE THREE-HANKY WEEPIE Steel Magnolias (1989) THE PLOT: A group of big-haired,…

Just recently I found myself unintentionally contributing to the divide between two groups that should really be each other’s greatest ally. If you think that’s sounding a little bit like Star Wars, you’re probably right! It all stemmed from a misunderstanding. I was sitting in a taxi, in the front seat (I like to chat!) and I decided to check my blood glucose levels (BGLs). ‘You don’t look diabetic’ was the incredulous observation from the cab driver (misunderstanding #1). I’ve heard this many times and have come to see it as a compliment of sorts, because it means I look too fit to have diabetes. Enter my own misunderstanding (#2) about type 2, which I’ll get to in a minute. As I reached for my party mix of lollies –…

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/australiandiabetic livingmagazine) and ‘like’ us to stay in the loop. One of the most charismatic people I know, DL contributor Rob Palmer, came bursting into the office the other day, keen to discuss his latest column. I swear that man lights up a room with his megawatt presence. Rob has lived with type 1 since the age of seven – that’s more than 12,000 days of finger pricking, carb counting, insulin injecting, managing high and low blood glucose levels, and setting the record straight when people tell him, ‘You don’t look like a diabetic, mate!’ After a…

4 Change LIFE 1. TAKE IT Encourage everyone you know to take the type 2 risk assessment quiz over the page. It only takes two minutes! 2. CHECK IT A high score in the test doesn’t always mean a diabetes diagnosis, but it does mean that a visit to the GP is a good idea. 3. SWAP IT A healthy diet will benefit the whole family and reduce everyone’s type 2 risk. Take charge by making smart switches, tweaking portions and cooking DL’s delicious meals! 4. MOVE IT Exercise makes your body work better and every little bit counts. Invite your family or friends to catch up for a walk or plan an active day at the park – it’s all protection against type 2.…

Struggling with a case of the blues? Managing all forms of diabetes can be tricky, which explains why up to 50 per cent of people living with diabetes may experience depression or anxiety. Get your emotional wellbeing back on track by consulting your care team or Diabetes Counselling Online (diabetescounselling.com.au) for treatment options. You may also benefit from seeing a psychologist – check out Here to help on page 8 for more info. KEEP IN MIND If you are prescribed an antidepressant, NPS MedicineWise advises keeping a close eye on your blood glucose levels (BGLs), as some medications can cause your levels to fluctuate. TOP TIP An ounce of prevention… HAVE YOU HEARD OF PNEUMOCOCCAL PNEUMONIA? THIS BACTERIAL LUNG INFECTION CAUSES FEVER, COUGHING AND DIFFICULTY BREATHING, AND HAVING DIABETES CAN…

I’ve just been diagnosed with type 2 and am now worried about eating out! Do you have any tips? A: While dining out with diabetes can be more challenging, it doesn’t have to be a dietary disaster. Try to… ● Avoid a food free-for-all Most of us wouldn’t eat a three-course meal at home, so don’t feel you need to at a restaurant. Stick to one or two courses, or share a dessert or entree. ● Go for lean(er) cuisine Choose lean meat, chicken or fish that has been grilled, steamed, stir-fried or baked, and avoid battered or fried options. ● Switch your sides Chips, mashed potato or oil-laden roast vegetables can cause the kilojoules to pile up. Choose steamed vegies or a salad instead. Avoid creamy sauces or ask…

STEP ONE Has your child been newly diagnosed with diabetes or are they moving schools? If so, talk to the school and your GP to build a management plan that outlines day-to-day care and what to do in the event of an emergency. This can then be attached to your child’s records. STEP TWO Make sure your child has easy access to their meter, insulin and hypo kit (for when their levels drop too low). It may also be worth keeping back-up supplies in their locker or school desk. STEP THREE If you think your child’s school could use a little extra information about managing diabetes, point them to your local Diabetes Australia office, which can provide everything from information about special consideration in exams through to guides for treating…

AT ITS BEST Australia’s varied climate means that watermelon is available all year round, but it’s at its peak from December to May. Most watermelons are round or cylindrical, with mottled green skin and pink to red flesh. Although they traditionally have small, brown seeds, seedless watermelon has been available for several decades in Australia. SELECT Watermelon does not ripen after picking, so it should be ripe when you buy it. When buying a whole melon, look for one that is firm and free of blemishes. When tapped it should have a hollow sound. If you are purchasing cut watermelon, choose a piece with firm flesh and an even colour. In winter the flesh may be paler than in summer. PREPARE Simply cut watermelon into slices and enjoy! The rind…

It’s the healthiest seed you’ll meet. Although it’s used in similar ways to many grains, quinoa (pronounced ‘keen-wah’) is not technically a grain, but a seed, and a relative of spinach. It’s great for vegetarians – not only does it have double the protein of most grains, it’s a complete protein, meaning it contains all nine essential amino acids. Quinoa is gluten free and has three times the fibre of brown rice, plus a lower GI. Quinoa is versatile. It comes in three types: white (the most common), red (which tends to hold its shape better during cooking) and black (which has a sweeter, more earthy flavour). Tri-coloured quinoa is a mix of all three. Love your couscous? Quinoa is similar and is just as simple to cook. It can…

HOW TO... Make a healthy HAMBURGER One of the world’s favourite foods is back on your menu 1 Put 500g extra-lean beef mince, 50g egg, 1 slice Helga’s Wholemeal Grain bread, processed into crumbs, 2 Tbsp chopped flat-leaf parsley, 1 small brown onion, coarsely grated with excess moisture squeezed out, and 2 Tbsp reduced-salt tomato sauce in a large bowl. Mix until well combined. 2 Using clean hands, divide the mixture into 8 portions, then shape each into a round patty about 8-9cm in diameter and 1cm thick. Cook patties to serve as hamburgers or freeze for later use. TO COOK Preheat a barbecue on medium-high. Spray patties with cooking spray. Add to barbecue and reduce heat to medium. Cook for 4 minutes on each side or until cooked through.…

‘My family’s life was turned upside down on the morning of June 11, 2014,’ recalls firefighter Tommy Tait. ‘My then-eightyear-old stepdaughter, Hannah, had fallen ill. By that afternoon, she was in the emergency room in a diabetic ketoacidosis coma. ‘The doctors told my wife, Michelle, and I to ring the rest of the family, as they didn’t know if she would survive. But the doctors performed a miracle and Hannah came out of her coma – with a type 1 diabetes diagnosis – two days later.’ After recovering from the coma, Hannah required at least five insulin injections a day, as well as 15 finger-prick tests to check her blood glucose levels (BGLs). In spite of this, her family still worried about her blood sugars dropping to dangerously low levels…

How does life after weight loss feel? Your waistband is looser, your step is lighter and your smile is wider! Studies tell us that when an overweight person loses even five to 10 per cent of their body weight, their blood pressure and cholesterol levels show a similar percentage decrease, instantly reducing their risk of heart disease. For people with type 1 or type 2, losing weight improves your blood glucose levels (BGLs) and reduces your risk of complications such as cardiovascular disease and stroke. It can also slow the progression of diabetes in people with type 2 and prevent the onset of type 2 in people with prediabetes. Congratulations! Weight loss is a tough road and you have earned the right to bask in the glow of your achievements.…

When were you diagnosed with type 2? Eight years ago, I started feeling restless and agitated, and was really tired. I weighed about 123kg and I’m only 160cm tall so I was really round. I was managing a service station and getting up at 3am every day. I’d start work at 4am and would fall asleep while doing the bookkeeping. My wife Keturah and I had just had our first daughter, Hannah. I’d come home and I just couldn’t get involved with them – there was nothing left in the tank. I chalked my symptoms up to my hours, but my doctor said, ‘We’ll do a blood test.’ We found out it was type 2, not just lack of sleep. Keturah says that maybe I’ve had diabetes all my life.…

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 will win a Profiline cookware pack. Australian-owned and designed, Profiline is versatile, long lasting and professional quality. For great pan-cooked meals, check out our recipe section, from page 32. star letter THE BIGGEST WINNER I visited my diabetes educator of 10 years recently and was told I no longer need medication for my type 2! I have lost 67kg since I was first diagnosed and my blood glucose levels (BGLs) have averaged out to 5.4 over the past four…

Our panel consisted of (from left) Seven News health editor Dr Andrew Rochford, who hosted the event; Lou Vickers-Willis, who was diagnosed with type 2 at 27; Diabetes Australia CEO Professor Greg Johnson; dietitian Susie Burrell; DL editor Mara Lee; celebrity chef Michael Moore, who lives with type 2; radio personality Susie Elelman, who has type 2 in her family; and exercise physiologist Dr Adam Fraser. The afternoon was blooming lovely, thanks to the folk from Nipro TRUEcare. Team Equal was there to sweeten up the day! LIVING WITH TYPE 2 Michael Moore (left) and Lou Vickers-Willis (above) shared their personal stories. ‘The beautiful thing about type 2 diabetes is that there is a preventable – and reversible – nature to it.’ Dr Andrew Rochford Over the coming months our…

What is the type 1 ‘honeymoon period’? A: In people with type 1, the destruction of insulin-producing beta cells doesn’t happen overnight, so you’ll likely have some functioning cells when you’re diagnosed. This post-diagnosis phase, when your pancreas is still producing insulin, is known as the honeymoon period. How long does it last? This varies but evidence suggests that it may be prolonged by good glycaemic control. One of my patients stretched theirs out for five years! How will I know when it’s over? You will notice gradual increases in how much insulin you need and when you need it. Checking regularly and recording your results is vital. Check your BGLs when you wake, before meals and two hours after, before bed and perhaps once in the night. And have…

My daughter has just been diagnosed with type 1 and is nervous about telling her friends. How did your kids handle this? A: My 21-year-old son Billy has had type 1 since he was eight. Billy says: ‘When I started high school, I didn’t want to tell anyone I had type 1 as I was worried they would treat me differently. For the first few weeks, I tested my blood glucose levels without taking my meter out of my school bag. ‘But soon I made friends, who wanted to know what was in my bag. When I told them I had diabetes, they were very supportive. They kept an eye out for me and always suggested I test myself if I wasn’t feeling well. I even showed my really good…

Monday Chickpea, burghul and sweet potato salad PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 2 (AS A MAIN) 45g (¼ cup) burghul (cracked wheat) 250g orange sweet potato, peeled, chopped 1 large zucchini, chopped 2 cloves garlic, crushed 3 tsp extra virgin olive oil 100g low-fat ricotta Olive oil cooking spray 300g can chickpeas, rinsed, drained 25g (1 cup) baby spinach leaves 1 cup basil leaves Freshly squeezed juice of ½ orange Freshly ground black pepper, to serve 1 Put burghul in a small heatproof bowl. Pour over enough boiling water to cover. Set aside for 15 minutes. 2 Meanwhile, preheat oven to 200°C (fan-forced). Line a small roasting pan and a small oven tray with baking paper. Put sweet potato, zucchini, garlic and 2 tsp of the…

Lemon and passionfruit butterfly cakes PREPARATION TIME: 15 MINS COOKING TIME: 20 MINS MAKES 12 (1 PER SERVE AS A DESSERT) Cooking spray 70g light margarine 110g (½ cup) caster sugar 1 tsp vanilla extract 50g egg, separated 120g (⅔ cup) wholemeal self-raising flour 75g (½ cup) plain flour 1 tsp baking powder 140g tub unsweetened apple puree 125ml (½ cup) low-fat milk 1 eggwhite (from 50g egg) 3 Tbsp lemon curd 2 passionfruit, pulp removed 1 Tbsp thick low-fat Greek-style plain yoghurt Icing sugar, to serve 1 Preheat oven to 170°C (fanforced). Line 12 x 80ml (⅔ cup) muffin tins with paper cases. Spray cases with cooking spray. Using electric beaters, beat margarine, sugar and vanilla in a medium bowl until smooth. Beat in egg yolk. Sift flours and…

Indian vegetable curry PREPARATION TIME: 10 MINS COOKING TIME: 30 MINS SERVES 1 (AS A MAIN) 2 tsp olive oil 3 tsp Patak’s Mild Korma Curry Paste or gluten-free curry paste ½ small brown onion, cut into thin wedges 150g Carisma potatoes, unpeeled, chopped 200g cauliflower, cut into small pieces 400g can no-added-salt chopped tomatoes 50g green beans, trimmed, diagonally sliced 2 Tbsp low-fat Greek-style plain yoghurt, to serve Mint or coriander leaves, to serve 1 Heat oil in a medium saucepan over a medium heat. Add curry paste and cook, stirring, for 1 minute. Add onion and potato. Reduce heat to medium-low. Cook, stirring occasionally, for 5 minutes. 2 Increase heat to medium. Add cauliflower and tomato. Cover and bring to a simmer. Reduce heat to medium-low and cook,…

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 How our food works for you see page 98 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 3⅔. • GI estimate medium Serves 2 (as a main) We show whether a food is designed to be a between-meals snack, breakfast, lunch…

PASSION BOOSTER Let’s talk about sex, baby Firstly, let’s just say that it is normal and completely understandable to be upset, frustrated or embarrassed when you feel unfulfilled in your sex life. But just as you would seek support for other diabetes-related health issues, it’s important to discuss sexual problems too, says diabetes educator Helen Edwards, director of Diabetes Counselling Online. Get started by making an appointment with your care team. They will explain how diabetes can impact on your sex life, as well as give you tips on dealing with the emotional fallout when things don’t go as planned in the bedroom. Keeping your partner in the loop is also key to improving your sex life – and to maintaining a healthy relationship in general. Psychologist Meredith Fuller, who…

1 Go for low, naturally Got mild hypertension? Here’s how to improve your numbers without medication If you’ve been diagnosed with high blood pressure it’s important to treat it, but if your readings are only slightly elevated there are a number of simple ways to help reduce them. Diabetes educator Dr Kate Marsh shows you how… 1 MAKE A DASH ‘Try the DASH – Dietary Approaches to Stop Hypertension – diet,’ says Dr Marsh. ‘This eating plan has been found to be as effective as medication for treating mild hypertension and might prevent or delay the need for medication in those with borderline high blood pressure.’ The DASH diet involves eating more fruit, vegies, whole grains, legumes, nuts, seeds, fish and low-fat dairy while limiting red meat, refined grains and…

THE NEXT BIG THING Enjoy the sweet things in life without the kilojoules, thanks to Equal NEXT. This unique blend of sweeteners provides Equal’s most sugar-like taste to date. Each NEXT sachet (15kJ) is equivalent to two teaspoons of sugar (140kJ), offering great portion control. Available at Coles and Woolworths nationwide. Visit equalchoice.com.au DRINK TO GOOD HEALTH Qi Wellness Organic Green Tea is a refreshing berry fusion formulated to give an uplifting boost to your day. It combines blueberry, pomegranate and hawthorn fruit for a range of antioxidants. Qi Wellness tea is naturally sweet and mellow tasting, so there’s no need to add milk or sugar. Available at Woolworths, selected IGAs, FoodWorks, organic grocers and health food stores. Visit qitea.com.au BE HEART SMART Introducing new BetaHeart, the simple, 100 per…