Innholdsfortegnelse for May - June 2019 i Diabetic Living Australia

Dr Kate Marsh Dietition & diabetes educator Kate, who has type 1, is in private practice in Sydney: drkatemarsh.com.au Christine Armarego Exercise physiologist At her clinic, Christine focuses on exercise as a way to improve BGLs: theglucoseclub.com.au Dr Sultan Linjawi Endocrinologist A diabetes specialist, Sultan has a clinic in Coffs Harbour, NSW: drsultanlinjawi.com Dr Janine Clarke Psychologist Janine is in private practice at Mend Psychology and The Sydney ACT Centre: mendpsychology.com.au Rachel Freeman Diabetes educator Rachel also works at the Australian Diabetes Educators Association: adea.com.au. Dr Gary Deed General practitioner Gary, who has type 1, is devoted to helping people with diabetes. He is in practice in Brisbane. Danielle Veldhoen Podiatrist Danielle works at Flinders Medical Centre, South Australia. Dr Angus Turner Ophthalmologist Angus directs Lions Outback Vision, providing specialist…

DIABETES 101 Getting your head around "diabetes lingo"? Read on… • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how BGLs are…

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

My doctor says I should change my insulin to a new type that is now available in Australia, even though my blood glucose levels are okay. Why? Sultan says: There are two new types of insulin in Australia that your doctor may want you to try, Toujeo and Ryzodeg 70/30. Toujeo is a long-acting insulin and is a more concentrated form of Lantus that, due to some modifications, lasts longer in the body. Ryzodeg 70/30 is a combination of quick and slow insulin, like Mixtard 30/70 or NovoMix 30. Both of these insulins are a good option, particularly if you are experiencing low blood glucose levels or are at risk of having a hypo. Both reduce the risk of having a low sugar significantly compared with older treatments. My view…

What’s the best plan of attack if I do get sick? The most important thing is to make sure you rest, keep your fluids up and eat well. There are also medications and products that can help to manage your symptoms. It’s important to speak to your pharmacist about which products are most appropriate so you avoid doubling doses if you’re taking multiple products. And, if you are sick, stay home as much as possible and cough or sneeze into your inner elbow if you don’t have a tissue, to avoid infecting others. Compared with your hands, your inner elbow is much less likely to touch another surface, so you are less likely to transmit your virus. If you use a tissue, throw it away immediately.…

Lemon juice is a great flavour enhancer and the perfect alternative to many high-salt condiments. How our food works for you see page 90 NUTRITION INFO PER SERVE 1310kJ, protein 25g, total fat 13g (sat. fat 2g), carbs 20g, fibre 5g, sodium 361mg • Carb exchanges 1½ • GI estimate low • Gluten-free option • Lower carb NUTRITION INFO PER SERVE 1400kJ, protein 36g, total fat 9g (sat. fat 2g), carbs 22g, fibre 8g, sodium 349mg • Carb exchanges 1½• GI estimate medium• Gluten-free option• Lower carb LEMON TIPS Get the most bang for your buck with this flavourful fruit… Taste Try using a combination of lemon juice and zest for a fresh flavour hit. Health Lemon packs a big vitamin C punch, which may lessen the duration of cold…

NUTRITION INFO PER SERVE 1710kJ, protein 26g, total fat 8g (sat. fat 2g),carbs 49g, fibre 12g, sodium 330mg• Carb exchanges 3• GI estimate low NUTRITION INFO PER SERVE 2110kJ, protein29g, total fat 18g (sat. fat 4g),carbs 52g, fibre 9g, sodium439mg• Carb exchanges 3½• GI estimate low NUTRITION INFO PER SERVE 2250kJ, protein 47g, total fat 14g (sat. fat 3g),carbs 50g, fibre 8g, sodium 434mg• Carb exchanges 3½• GI estimate low crowd pleaser Enjoy meltingly tender beef chilli NUTRITION INFO PER SERVE 1760kJ, protein 39g, total fat 20g(sat. fat 6g), carbs 17g, fibre 8g, sodium 112mg • Carb exchanges 1• GI estimate low• Gluten free• Lower carb NUTRITION INFO GFO PER SERVE 2040kJ, protein 51g, total fat 9g (sat. fat 3g), carbs 46g, fibre 9g, sodium 790mg • Carb exchanges 3…

How our food works for you see page 90 NUTRITION INFO PER SERVE 925kJ, protein 7g, total fat 2g (sat. fat 0g), carbs 38g, fibre 8g, sodium 16mg • Carb exchanges 2 • GI estimate low PER SERVE (using quinoa & rice flakes) 960kJ, protein 7g, total fat 3g (sat. fat 0g), carbs 40g, fibre 6g, sodium 13mg • Carb exchanges 2½ • GI estimate medium Health Tip The spelt and barley flakes can be replaced by quinoa and rice flakes, but take note that this will reduce the fibre content slightly so you may wish to add a sprinkle of LSA or psyllium when serving. NUTRITION INFO PER SERVE (granola only) 1370kJ, protein 10g, total fat 16g (sat. fat 2g), carbs 32g, fibre 8g, sodium 14mg • Carb exchanges…

GFO LC NUTRITION INFO PER SERVE 1200kJ, protein 29g, total fat 11g (sat. fat 2g), carbs 14g, fibre 5g, sodium 266mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb Our Nutrition Info boxes sit alongside each recipe. Use them to track your nutritional requirements, as well as count carbs, carb exchanges and find out whether a recipe is low-, medium- or high-GI, or gluten-free. Easy! Serves 2 (as a main) We show you whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, “as an occasional dish”, it should only be eaten as a treat, such as once a fortnight. Brand names We often use product names to…

Your family and friends have the best intentions, but they don’t always know how to support your diabetes management. Try these ways to grow your support team. Find Your Tribe “A community of people who have similar experiences and who ‘get you’ can go a long way,” says Mark Heyman, director of the Centre for Diabetes and Mental Health in San Diego. Attend a local meet-up or support group through JDRF or Diabetes Australia. For kids (and adults too!), Beyond Type 1’s Snail Mail Club is a penpal program that connects people with type 1 from around the world. Connect Online It can be easier to bond with others when you take away the pressure of speaking face-to-face. Digital diabetes communities – such as beyondtype1.org, myD.ndss.com.au, diabetesdaily.com, tudiabetes.org and even…

✔ The first steps to take if you’re still awake. Include instructions about where they can (always!) find fast-acting carbohydrate, so they can bring it to you. For example: ‘If Mum’s awake, go and get the green plastic container out of her handbag and take it to her’. ✔ Details about calling an ambulance. As well as reminding them to do this immediately if you’re not awake, your checklist should also include specific details, such as the emergency number to call, your home address and what they should say to the operator, such as: ‘Tell them Mum’s type 1 diabetic and won’t wake up. And that she uses insulin’. ✔ What they can do while they’re waiting for the ambulance. This may include unlocking the front door and making sure…

* Blood relatives with type 2. Australian research not only shows that a family history of diabetes means as much as six times the risk of developing the disease, but that type 2 develops earlier in families where there are more cases of the condition. * Signs of insulin resistance that have been diagnosed by a doctor. * An Aboriginal or Pacific Islander background. That can increase a child’s risk of developing type 2 by up to eight times. Other highrisk ethnic groups include Maori, Asian, Middle Eastern, North African and Southern European.…

TYPE 1 How long have you had type 1? I was diagnosed almost 20 years ago. I was living in India, and enjoying holidays after finishing high school. I’d lost a terrific lot of weight, even though I was hogging on food. I was picking up infections and tired all the time. Most of my family are doctors, so they organised tests. When the doctors talked to my parents about family history, I learned that two of my grandfather’s siblings had died – at 16 and 20. We realised they might have had undiagnosed diabetes. I was 18 at the time so hearing that was quite difficult. How did you react to the diagnosis? The first thing I did was research insulin. I had mixed emotions – grateful that insulin…

Start your journey at one of the largest musical instruments on Earth, Perth’s iconic Bell Tower. Encompassing 18 bells in total, the tower is home to 12 ancient bells – paid for in the early 1700s by the then Prince of Wales, later King George II – from St Martinin-the-Fields, which is in Trafalgar Square in London. Over time the heavy movement of this large set of bells caused the small bell tower in England to sway, causing damage. So in 1987, it was decided they would be melted down and recast into new ones. However, bell ringers in Australia made a deal, saving the old bells for a new tower in Perth – celebrating the nation’s 1988 bicentenary – and, in return, supplying the tin and copper required to…

1 MAINTAIN A HEALTHY TICKER According to the Heart Foundation Australia, heart attacks claimed, on average, 21 lives each day in 2017. That’s 7813 lives in one year, in Australia alone. Of these, concludes the Baker Heart and Diabetes Institute’s recently published ‘No Second Chances’ report, people with diabetes are at greater risk of an acute heart attack (2-4 times more likely) and heart failure (4-6 times more likely). Regardless as to whether you have a disease or not, heart health is important for everyone. Doctors have long claimed heart attacks occur more frequently in cold weather, and a major Swedish study published in JAMA Cardiology confirmed this. Further data from the Baker Institute found for every 9-degree difference in temperature, the risk of heart attack increases by about 5 per cent. Not…

Editor’s note Get a FREE Crabtree & Evelyn gift set valued at $49 when you subscribe to Diabetic Living magazine. Stay moisturised with these six fragrant Hand Therapy lotions and receive six home-delivered issues for just $40. Don’t miss this limited-time offer! 3 GREAT REASONS TO SUBSCRIBE! FREE CRABTREE & EVELYN GIFT worth $49 ONLY $40 FOR 6 ISSUES save 17% FREE DELIVERY to your home or office 3 EASY WAYS FOR YOU TO SUBSCRIBE ONLINE www.subscribetoday.com.au/DL/CRABTREE PHONE 1300 668 118and quote P95DKZZA POST Diabetic Living, Reply Paid 4983, Sydney, NSW 2001 (no stamp needed) Gift contains: La Source Hand Therapy 25g, Lavender & Espresso Hand Therapy 25ml, Citron & Coriander Hand Therapy 25ml, Gardeners Hand Therapy 25g, Pomegranate & Argan Oil Hand Therapy 25ml, Rosewater & Pink Peppercorn Hand…

Living with diabetes is a tough gig, and it can be especially hard because there’s no one definitive answer on how to best manage it. Everyone’s diabetes is slightly different and everyone’s body responds differently to food and medication. In every issue of the magazine we aim to provide you with information you can use to create a plan and lifestyle that best suits your individual needs. We provide guidelines and nutritional analysis for all our recipes, but recommend that you meet with a diabetes educator or credentialled dietitian to work out what kind of eating plan suits your needs best. Healthy eating is a good idea for everyone, whether you’re living with diabetes or not, and we hope that our recipes provide you with both the inspiration and the…

It's my sweet tooth! It’s not that simple. While type 1 is triggered by genetics and unknown factors, type 2 is caused by a mix of genetics and lifestyle factors. One of those is being overweight, but it’s not just sugar that causes that. Plus, if you are overweight, that’s only a risk factor, not a direct cause of type 2. No more chocolate! False. As long as chocolate, or other foods containing added or natural sugars, are eaten as part of a healthy meal plan or combined with exercise, people with diabetes can definitely still enjoy them in moderation. Talk to your GP or dietitian for more info. Ugh. A ‘special diet’ Not really. These days ‘healthy eating’ for people who have diabetes is no different to the ‘healthy…

I’ve heard that stress can impact BGLs. How and why? Is all stress bad? Janine says: It is now well known that stress can impact BGLs. But, while stress may not always be your friend, it may not always be your enemy either. How much stress impacts BGLs varies from person to person. In some people, stress hormones (e.g. cortisol) increase the amount of sugar in the blood, causing BGLs to rise. In others, stress causes BGLs to fall. Complicating matters, there are different types of stress and not all stress has the same effect! The kind of stress that seems most likely to adversely impact blood glucose is that which shows up when you feel stuck or helpless. The stress you feel when you do something scary or challenging…

PARMESAN MEATBALLS WITH ROASTED SWEET POTATO PREP TIME: 20 MINS COOK TIME: 55 MINS SERVES 6 (AS A MAIN) 100g fresh breadcrumbs made from sourdough bread4 Tbsp skim milk600g lean pork mince100g parmesan or pecorino, finely grated60g egg1 clove garlic, crushedSmall handful sage leaves, finely choppedFreshly ground black pepper1kg orange sweet potato, unpeeled, cut into 2-3cm wedges6 large vine-ripened tomatoes, roughly chopped2 red onions, sliced2 Tbsp olive oilSmall basil leaves, to serve (optional)2 bunches broccolini, trimmed, steamed, to serve 1 Put the breadcrumbs in a large bowl and pour over the milk. Stir until well combined. Add the pork mince, parmesan, egg, garlic and sage. Season well with freshly ground black pepper. Mix until well combined. Roll mixture into walnut-sized balls. Place on a plate, cover and put in the…

How our food works for you see page 90 NUTRITION INFO PER SERVE 663kJ, protein 9g, total fat 8g (sat. fat 3g), carbs 11g, fibre 4g, sodium 360mg • Carb exchanges ½ • GI estimate medium • Lower carb NUTRITION INFO PER SERVE 2460kJ, protein 36g, total fat 29g (sat. fat 10g), carbs 42g, fibre 10g, sodium 171mg • Carb exchanges 3• GI estimate low• Gluten-free option FETA, BABY KALE AND BEET FATTOUSH PREP TIME: 20 MINS COOK TIME: 10 MINSSERVES 6 (AS AN ENTREE) 1 small wholemeal pita bread1 tsp nigella seeds or toasted sesame seeds80g small kale leaves, innerstem removed, torn into small pieces 400g pre-cooked babybeets, chopped4 green shallots, sliced1 small bunch dill, leaves picked, roughly chopped150g low-fat feta, crumbled Dressing Juice of 1 lemon1 Tbsp fresh…

NUTRITION INFO PER SERVE 1200kJ, protein 29g, total fat 11g (sat. fat 2g), carbs 14g, fibre 5g, sodium 266mg • Carb exchanges 1• GI estimate low• Gluten-free option• Lower carb How our food works for you see page 90 NUTRITION INFO PER SERVE 1310kJ, protein 13g, total fat 15g (sat. fat 5g), carbs 27g, fibre 5g, sodium 241mg • Carb exchanges 2 • GI estimate low • Gluten-free option NUTRITION INFO GF LC PER SERVE 1060kJ, protein 19g, total fat 15g (sat. fat 4g), carbs 10g, fibre 5g, sodium 368mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb GREEK-STYLE FRITTATA PREP TIME: 15 MINS COOK TIME: 15 MINS SERVES 6 (AS A LIGHT MEAL) 10 x 60g eggs1/2 cup flat-leaf parsley leaves, choppedFreshly ground…

Picking When selecting an avocado, be mindful of when you want to eat it. Gently press the top of the avocado to test for ripeness. If it’s quite firm it will be ready in a couple of days. So, if you are after an avocado to eat the same day, make sure to pick one that feels soft when gently pressed. Storage • Store unripe avocados at room temperature until they reach your preferred ripeness. • Place a ripe whole avocado in the fridge because that will help to maintain its ripeness for 2-3 days until you are ready to use it. • A cut avocado should be sprinkled with lemon or lime juice, wrapped in plastic wrap and stored in the fridge. Eat within 1-2 days. Healthy Info Avocados…

On the one hand, you know it makes sense for your kids to know how to help you in a diabetic emergency. On the other, you’re worried that explaining what might happen will scare them unnecessarily, or make them feel like there’s a big weight on their shoulders, right? “The reality is, you’re always better off preparing your child for events like this,” says Associate Professor of Clinical Psychology at Australian Catholic University, Dr Leah Brennan. Think of it this way: when something serious happens that you, as an adult, aren’t prepared for, that can be scary and traumatic. Agreed? “So imagine what it would be like for a young child,” says Dr Brennan, whose research has focused on the role parents can play in improving child wellbeing. “By far…

In a perfect world we’d all be cooking homemade meals and be carrying healthy prepared snacks, but the reality is we’re not perfect, and sometimes fast food seems like our only option. Or, we just really, really want a kebab. In acknowledgment of the fact that we live in the real world and occasionally things don’t go to plan, we looked at some of Australia’s most popular fast-food restaurants and then shortlisted our best and our worst picks for each venue. It’s also important to consider your own personal health and carbohydrate requirements and choose foods accordingly to help manage your blood glucose levels and other medical conditions. MCDONALD'S With more than 970 restaurants across Australia and close to 2 million people dining there every day, it’s fair to say…

Being active is at the core of managing diabetes. But first, we must be able to move – and enjoy doing so! And that’s where functional fitness comes in. These exercises mimic everyday movements to build strength, stamina and balance for real-world activities you enjoy. Plus, they promote stability to prevent injuries, so you can feel good and incorporate more movement into your life (something all of us could use). Best of all, this routine takes just 10 minutes and uses ordinary household items – no gym required. The goal Aim to do this functional-fitness routine 3-4 times per week. These movements are a lot like walking – they activate and tone muscles, but don’t leave them exhausted – so you can do them on most, if not all, days…

We’d love to hear from you! We want to hear your stories, answer your questions and share the love with other readers. Email us at diabeticliving@pacificmags.com.au READER ENQUIRIES diabeticliving@pacificmags.com.au OR (02) 9394 2350 SUBSCRIPTION ENQUIRIES subscriptions@pacificmags.com.au OR 1300 668 118 Diabetes Australia and JDRF are proud to support Diabetic Living. While all care has been taken in the preparation of the articles in this magazine, they should only be used as a guide, as neither Pacific Magazines nor Diabetes Australia is able to provide specific medical advice for people with diabetes or related conditions. Before following any health advice given in this magazine, please consult your healthcare professional. Recipes that are gluten free or have gluten-free options have been approved by Coeliac Australia.…

Losing just 5% of your body weight can have a positive impact. • Type 1 is an auto-immune condition caused by a combination of genetics and unknown factors. It accounts for 10 per cent of all diabetes, and occurs when the body’s immune system destroys the cells in the pancreas that produce insulin, the hormone that’s vital for converting glucose into energy. People living with type 1 diabetes need to use insulin to reduce the level of glucose circulating in their blood. • Type 2 is caused by a combination of genetics and lifestyle factors. It accounts for 85-90 per cent of all diabetes, and is a progressive condition where the body becomes resistant to the normal effects of insulin, or where the pancreas slowly loses its ability to produce…

My child has very recently been diagnosed with type 1 and I am still in shock. How did you cope when finding out that your child had been diagnosed with diabetes? Elissa says: As a parent, I was absolutely devastated at first, but luckily, with my family, their father already had type 1, so we were in a more fortunate position with already understanding the ins and outs of managing diabetes. In saying this, it still took me six weeks to come to terms with the diagnosis. After each of my four children were diagnosed I felt the same sadness and despair. I think it’s very normal to feel this way and, after allowing some time to grieve, I would then pick myself up as I believe positivity is the…

What can I do to avoid catching a cold or getting the flu this season? The best approach is a holistic one. This includes eating a healthy diet, rich in wholegrains and containing five serves of vegetables and two serves of fruit a day, and doing some regular physical activity. Many well-known supplements can support the immune system, and you can discuss these with your TerryWhite Chemmart pharmacist. Zinc and echinacea, for example, may help to support your immunity, reduce the severity and duration of colds, and improve your overall wellbeing and vitality. Washing your hands regularly is also vital. The viruses responsible for colds and the flu can live on surfaces for hours and spread when people touch the infected surface. Washing your hands thoroughly with soap and water…

How our food works for you see page 90 PER SERVE 1300kJ, protein 38g, total fat 7g (sat. fat 1g), carbs 20g, fibre 8g, sodium 153mg • Carb exchanges 1½• GI estimate low• Gluten-free option• Lower carb NUTRITION INFO PER SERVE 2190kJ, protein 46g, total fat 10g (sat. fat 3g), carbs 54g, fibre 11g, sodium 678mg • Carb exchanges 3½• GI estimate medium• Gluten-free option NUTRITION INFO PER SERVE 1350kJ, protein 37g, total fat 10g (sat. fat 3g), carbs 17g, fibre 8g, sodium 385mg • Carb exchanges 1• GI estimate low• Gluten free• Lower carb ROASTED BEET, FENNEL AND LAMB SALAD PREP TIME: 10 MINS COOK TIME: 20 MINS SERVES 2 (AS A MAIN) 1 bunch baby beets, trimmed, peeled, cut into thin wedges300g lamb leg steaks, trimmed of fatFreshly…

How our food works for you see page 90 NUTRITION INFO PER SERVE 1210kJ, protein 15g, total fat 13g (sat. fat 3g), carbs 24g, fibre 7g, sodium 186mg • Carb exchanges 1½• GI estimate low• Gluten free• Lower carb NUTRITION INFO PER SERVE 1350kJ, protein 30g, total fat 15g (sat. fat 5g), carbs 13g, fibre 5g, sodium 366mg • Carb exchanges 1• GI estimate medium• Gluten-free option• Lower carb NUTRITION INFO PER SERVE 1150kJ, protein 18g, total fat 13g (sat. fat 4g), carbs 19g, fibre 6g, sodium 421mg • Carb exchanges 1½• GI estimate medium• Gluten-free option• Lower carb • Health Tip Eggs once got a bad rap for their high cholesterol, but studies show we aren’t affected as much by dietary cholesterol, such as that found in eggs. Research…

NUTRITION INFO PER SERVE 599kJ, protein 3g, total fat 6g (sat. fat 1g), carbs 19g, fibre 1g, sodium 49mg • Carb exchanges 1½ • GI estimate medium How our food works for you see page 90 NUTRITION INFO PER SERVE 564kJ, protein 5g, total fat 4g (sat. fat 2g), carbs 19g, fibre 1g, sodium 96mg • Carb exchanges 1½• GI estimate medium NUTRITION INFO PER SERVE (with sugar) 637kJ, protein 4g, total fat 6g (sat. fat 1g), carbs 21g, fibre 2g, sodium 48mg • Carb exchanges 1½• GI estimate high PER SERVE (with sugar substitute) 601kJ, protein 4g, total fat 6g (sat. fat 1g), carbs 18g, fibre 2g, sodium 48mg • Carb exchanges 1• GI estimate high LAYERED BROWNIES PREP TIME: 30 MINS COOK TIME: 30 MINS SERVES 24 (1…

*Indulge Mum with a foot massage. Pull out the lotion and give her feet some TLC, and keep them hydrated! While you’re at it, paint her toenails for an at-home pedicure. Or, treat her to a voucher to have one at the podiatrist. *Buy her a personalised tracking journal. Make managing her diabetes easier with a tracking journal that reflects her personality. Even better, get it personalised with her initials, or a lovely message from her favourites (aka YOU!). *Do a movie marathon with all her favourites! Whether it’s pulling out Dirty Dancing or Mamma Mia, spend the day watching her faves, while enjoying some snacks (page 46) or brownies (page 48) you whipped up with love beforehand. *Write her a letter. Sometimes we forget to say thank you (even…

GI, why? Choosing to eat low glycemic index (GI) foods/meals rather than high GI options can help manage your blood glucose levels (BGLs). Low GI foods break down slowly in the body and release glucose into the blood at a slower and more steady rate than high GI foods. This helps avoid spikes in your BGLs and keeps you feeling fuller for longer. However, it is important to remember not all low GI foods are necessarily healthy choices. It is still essential to consider the overall nutrition of the food/meal and choose those that are lower in fat, especially saturated fat, lower in sodium (salt) and higher in fibre. Aim to include at least one healthy low GI carbohydrate food at each meal and keep an eye on your portion…

Good news! Big gains can come from a relatively small weight loss. We spoke to a range of medical experts about how losing even just 10 per cent of your body weight can radically improve your health and longevity. WEIGHT AND BLOOD PRESSURE/HEART HEALTH Dr Shruti Kapila, Cardiologist If you’re genetically at risk of uncontrolled blood pressure, weight is even more significant than previously thought, says Dr Shruti Kapila from Sydney’s Burwood Heart Centre. “Hundreds of studies have looked at the effect of ‘salt sensitivity’ on blood pressure,” she says. “However, only in recent years has the focus shifted to how your individual genetic ‘weight sensitivity’ can also impact blood pressure. “So, while one person may put on 5kg and it has little or no effect on blood pressure, for…

1 Use calm, matter-of-fact language to explain things. “And, if they ask questions, answer them as honestly as you can,” says Dr Brennan. “Brushing them off will make this subject seem like a scary thing to avoid, which only causes anxiety.” It’s also vital that your kids know what should prompt them to act. “If you’re expecting your child to play a role, it’s important that they know when to take action,” says Dr Brennan. So be very clear about how they’ll know when you need help. 2 Make an Emergency Checklist. Once you’ve decided what actions your child can and should take if you have a hypo and need help (see What’s on your Checklist? at right), make a list and stick it on the fridge. “That way, they’ll…

TYPE 2 Neil Hansell, type 2, went to bed one night with normal vision. When he woke up, the world had turned dark When I woke up one morning four years ago, everything was black. I couldn’t see a thing. I thought, ‘Maybe I haven’t actually woken up yet? Maybe I’ll lay here a little longer…’ But after some time, I woke my wife Dearne and said, “Look, you better get me to the hospital. I can’t see. Everything’s totally black.” Let me go back to the beginning… Approximately 30 years ago, when I was in my early 20s, I was diagnosed with insulin-dependent diabetes. We believe I’d had diabetes for longer than that, but that was the first time someone had picked it up. But it wasn’t until the…

Do you dread getting out of bed every morning because of what lies ahead: finger pricks, medicine dosing and other diabetes-care tasks… Try these relaxing habits to transform your mornings from stressful to soothing. Awake to soothing sounds Does your alarm sound like an air-raid siren? No wonder you hate mornings. “That type of alarm will engage your fight-or-flight adrenaline system,” says Darria Long Gillespie, author of Mom Hacks. Translation? Stress. Instead, replace that annoying alarm with something more pleasant, such as nature sounds or soothing music. Stretch it out Doing a stretch first thing can put your body – and mind – in a good place. Try a wide-kneed child’s pose, suggests Jessica Bellofatto, founder and director of JBYoga and SUP in New York. Start by kneeling on the…

Kings Park? Take the remaining walk down to Matilda Bay on another day, or come back for a day of exploring. Climb the spiralling steps of the DNA Tower, or discover the state’s native flora in the Western Australian Botanic Garden. There are several trails you can explore varying in length and terrain. Most are on pavement, however, some trail out onto soft ground. To ensure the track you select is suitable for your mobility and fitness level, visit the Visitor Centre or bgpa.wa.gov.au/kings-park.…

155 YEARS OF GINGER BEER Saxbys Ginger Beer is proudly Australia’s best-tasting, authentic ginger beer. Made using an original family recipe since 1864, the Diet version is every bit as delicious. It’s the perfect summer refreshment and a great mixer, too! For information visit saxbys.com.au MOTHER’S DAY MAGAZINE OFFER Give Mum the gift of ‘me time’ this Mother’s Day. Whether she’s into health, fashion, home or the latest celeb gossip, you’ll be able to make her day with her favourite magazine and a FREE $20 Jurlique gift voucher to use online or instore. Visit subscribetoday.com.au/MUM TAKE CONTROL OF YOUR HEALTH With Impromy, total health means more than losing weight. The Impromy weight-loss program is proven to help you lose weight. With scientifically formulated meal replacements, smarter eating and support from…