Innholdsfortegnelse for January - February 2020 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 is the mum of a child with type 1, and 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…

START HERE 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…

I’ve recently been diagnosed with type 2 and am confused about the carbohydrate and sugar content on food labels. Can you explain what these mean and what to look for to help with my weight and blood glucose levels? Kate says: The value for carbohydrate on a food label tells you the total amount of carbs from both starches and sugars. The amount of carbs you need varies depending on your weight and activity levels and it’s important to get individualised advice. The sugar content on a food label doesn’t refer to added sugar, as many people believe, but tells you the total amount of sugar, which includes both added sugars and those which are naturally occurring (e.g. in fruit and milk products). In general, products with less than 5g…

Entree Modern prawn cocktail Main Herbed stuffed turkey rolls Sides Greens with almonds and tomatoes Roasted baby potatoes with salsa verde Dessert Raspberry and ricotta individual pavlovas GF LC MODERN PRAWN COCKTAIL It’s not an Australian Christmas until someone pulls out the prawns! see recipe, page 24 >> How our food works for you see page 86 NUTRITION INFO PER SERVE 642kJ, protein 20g, total fat 5g (sat. fat 2g), carbs 5g, fibre 2g, sodium 350mg • Carb exchanges ½• GI estimate low• Gluten free• Lower carb HERBED STUFFED TURKEY ROLLS This Christmas forget the roast turkey and opt for individually wrapped rolls. see recipe, page 24 >> NUTRITION INFO PER SERVE 994kJ, protein 27g, total fat 7g (sat. fat 2g), carbs 16g, fibre 2g, sodium 454mg • Carb exchanges…

4 INGREDIENTS: DIABETES COOKBOOK Featuring more than 60 recipes, this cookbook will have you whipping up a storm that meets your needs in no time at all. ($20, diabetesshop.com) LOW GI DIET SHOPPER’S GUIDE The best advice to help you select the right carbs on your next food shop. ($15, diabetesshop.com) THE TRAFFIC LIGHT GUIDE TO FOOD Your pocket-sized handbook to help you track your carb intake on the go. ($15.95, diabetesshop.com) HEALTHY SHOPPING GUIDE Do you find food shopping overwhelming? This guide suggests food products and tips to become a smarter shopper. ($7.50, diabetesshop.com) MB ACTIVE DIET SCALE Precision is key in the kitchen. This scale also measures the nutritional information – calories, salt, fat, protein, carbs and more – of 950-plus foods. ($29, michellebridges.com.au) OXO 2-CUP ANGLED MEASURING…

THE TREATS TO WATCH OUT FOR: Latte on the way to work A medium latte (using whole milk) contains about 800kJ, while a small skim milk latte contains approximately 350kJ. Break the habit by opting for a herbal or green tea, or try a short black – only 25kJ. Mid-afternoon slump Move the biscuit barrel out of sight and put fruit where you can see it. Never eat bought snacks straight out of the packet – take out a single serving and stick to it. A Tim Tam is 387kJ while a Milk Arrowroot is 147kJ. Relaxing tipple Enjoy a glass of wine, but count your drinks and know the guidelines. And remember to always have a carb-containing snack or meal with your alcoholic drink to reduce your risk of…

PEAR & BLUE CHEESE WITH WALNUTS Top bread or wrap with 25g blue cheese, 1 small sliced pear, a big handful watercress or mixed salad leaves and 2 chopped walnut halves. Serves 1 (as a light meal). NUTRITION INFO PER SERVE (on bread) 1240kJ, protein 12g, total fat 13g (sat. fat 6g), carbs 30g, fibre 6g, sodium 475mg • Carb exchanges 2 • GI estimate low PER SERVE (on wrap) 1150kJ, protein 11g, total fat 11g (sat. fat 6g), carbs 28g, fibre 9g, sodium 464mg • Carb exchanges 2 • GI estimate low PRAWN COCKTAIL Stir 50g small peeled prawns with 1 Tbsp 97% fat-free mayonnaise and a tiny squirt of salt-reduced tomato sauce. Pile onto the bread or into your wrap with some baby cos leaves, chopped green shallot,…

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. NUTRITION INFO LC PER SERVE 1130kJ, protein 19g, total fat 7g (sat. fat 1g), carbs 26g, fibre 8g, sodium 394mg • Carb exchanges 1½ • GI estimate low • Lower carb Brand names We often use product names to make it easier to…

DIVIDE YOUR PLATE Make a beeline for the vegies and fill half your plate with vegetables such as salad or crudites (there’s always a raw vegetable platter, right?). Fill one quarter with protein such as grilled chicken, and the last quarter with carbs (corn on the cob, the bun for your burger, or fruit salad), advises Martha McKittrick, a dietitian and certified diabetes educator. BRING THE VEGIES Take the opportunity to bring a vegetable side dish you like, so you know you will have something healthy you want to eat. (See page 48 for some inspiration!) PLAN AHEAD If you know you’ll want dessert or a snack – and your meal plan allows for some flexibility – have a lower-carb dinner to save carbs for late-night munching, says Palinski-Wade.…

But be aware that being more active than usual may affect your BGLs. Long backyard play sessions with the kids, Sunday bushwalks with the family or days spent at a theme park all result in extra exercise that could make you hungrier and cause low BGLs, depending on your medications. So prepare by bringing good snack options with you. Hot temps call for an additional layer of caution – be sure to stay hydrated. If you take diabetes medications, Soper recommends checking your BGLs before and after activity. This can be a great motivator too! She explains if you notice your BGLs went from 3.3 to 6.7mmol/L after a 45-minute post-dinner walk, you may find it really motivating to stay active. If you take insulin or any medication that might…

• INDIVIDUALISED CARE Like humans, your pal needs a care plan specific to their needs. “There are many options for monitoring the response to treatment of diabetes in dogs and cats, which include glucose testing of the blood or urine at home or at the vet clinic,” says Dr Linda Fleeman, of Animal Diabetes Australia. “The best approach is for the owner and vet to work together and for the approach to be tailored to best suit each case.” • VISIT THE SAME VET Seeing the same vet will ensure your pet’s lifelong management is accurately monitored. To help them identify causes of illness or changes, take note of your pet’s appetite, behaviour, general demeanour, meal size, insulin dosage, urine glucose and ketones, weight and water intake. • INSULIN &…

Tell us about your diagnosis I was diagnosed with type 1 when I was eight. I remember feeling really fatigued and thirsty and losing weight. The day I got diagnosed I had a swimming lesson at school and I felt really out of it. Mum took me to my GP and tests indicated I had glucose and ketones in my blood. I was in hospital for about a week receiving treatment to stabilise my BGLs. I had a beautiful diabetes educator. I remember crying when she showed me the insulin injections, but they brought in a teddy bear called Ted who also had type 1, which made eight-year-old Meriem feel a lot better. Did anyone else in your family have diabetes? My younger sister was diagnosed last year. Both having…

If you have diabetes, healthy eating is vital. Healthy eating manages your blood glucose, cholesterol and blood pressure levels better. Healthy eating helps with your weight, boosts your energy and improves your wellbeing. This is why an Australian dietician developed low GI BodyCare Nutrition Revitalise. It is a delicious multi-vitamin and mineral health shake. Revitalise is a very low calorie formula and contains essential amino acids and fibre. It also has a low glycemic load. Healthy eating can be challenging. Reaching for a biscuit, chocolate bar, cake or soft drink can be very tempting at times. Consuming too many of these foods can play havoc with your blood sugar levels. You may even experience weight gain. If any of this sounds familiar you should try Revitalise. Revitalise helps you to…

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…

New year, fresh start, but how can I stick to my 2020 New Year’s resolution? Janine says: New Year’s resolutions are often about behaviour change. But not all resolutions are effective in building new habits, practices or actions. In fact, many lead to no change and are abandoned by February! So, if your intention for 2020 is to change things up (or down), then there are some things to consider. Avoid the “shoulds”. Many of us make the mistake of resolving to do something we feel we “should” or “must” do. But, rigid rules are not very motivating. Behaviour change is hard, so we really need our resolutions to be about things that are meaningful and important. Be specific. Resolutions such as “exercise more” or “lose weight” sound simple, but…

BRAMBLE PREP TIME: 5 MINSSERVES 1 (AS ANOCCASIONAL DRINK) 3 tsp boiling water3 tsp granulated sugar substitute40ml gin1 Tbsp fresh lemon juiceIce cubes, to serveCrushed ice, to serve2 tsp crème de mure (blackberry liqueur)1 lemon slice and a blackberry, to serve (optional) 1 Combine boiling water and sugar substitute in a small bowl to create a sugar syrup, then set aside to cool. 2 Shake gin, lemon juice and sugar syrup in a cocktail shaker with a good handful of ice cubes. Strain into a small glass full of crushed ice. Drizzle the crème de mure over the top so it ‘bleeds’ into the drink. Top with the lemon slice and blackberry, if using. HEALTH TIP The Australian Dietary Guidelines recommend both men and women limit their alcohol consumption to…

VANILLA MOUSSE WITH STRAWBERRY PUREE PREP TIME: 20 MINS (PLUS 2 HOURS CHILLING) COOK TIME: 5 MINS SERVES 6 (AS AN OCCASIONAL DESSERT) 1 egg white (from 60g egg), at room temperature50g icing sugar or gluten-free icing sugar, plus 2 Tbsp extraGrated zest of 1 lemon500g Vanilla Bean Frûche, whisked until smooth500g strawberriesJuice of 1/2 a lemon 1 Put egg white and 50g icing sugar in a medium heatproof bowl. Set bowl over a large saucepan of simmering water (making sure base of bowl doesn’t touch water). Using handheld electric beaters, whisk on medium speed for 5 minutes until mixture is light and fluffy and holds its peaks when beaters are lifted. Remove bowl from heat. Add lemon zest and whisk for a further 2 minutes or until mixture cools…

1 MUNCH MINDFULLY Be aware of what, where and how you eat. It’s easy to eat excess kilojoules each day unconsciously through snacking and grazing, or picking at the kids’ leftovers. 2 READ THE LABELS Look out for hidden salt (sodium), added sugars and saturated fats. 3 BE ACTIVE Combine our plan with at least 30-60 minutes of exercise each day to maximise results. Opt for walking, cycling, dancing or anything you enjoy that gets you feeling warmer and a little out of breath. If you’re new to exercise, check in with your GP first before you get started. 4 DRINK UP Staying hydrated will keep you alert and help to manage your appetite. Aim for 6-8 cups of fluid a day – even tea and coffee count, but it’s…

LAMB WITH BUCKWHEAT NOODLES & TOMATO DRESSING PREP TIME: 15 MINS COOK TIME: 15 MINS SERVES 2 (AS A MAIN) 12 cherry tomatoes, quartered½ tsp fish sauceZest and juice of 1 lime2 tsp sweet chilli sauce100g soba (buckwheat) noodles2 tsp olive oil1 red onion, halved, sliced1 carrot, cut into matchsticks1 red capsicum, sliced100g shredded white cabbage200g lean lamb backstrap, trimmed of fat, thinly sliced4 Tbsp chopped mint 1 Lightly squash the tomato quarters with the fish sauce, lime zest and juice, and the sweet chilli sauce in a bowl. Cook the noodles following packet instructions. 2 Meanwhile, heat half the oil in a wok over medium-high heat. Add the onion, carrot and capsicum. Stir-fry for 2-3 minutes, or until the vegetables are almost tender crisp. Add the cabbage and cook…

Non-alcoholic DISTILLATION Brunswick Aces is Australia’s first non-alcoholic spirit ($50), originating from Brunswick in Melbourne. Made with native Australian botanicals, Brunswick Aces is available in two distinct blends, Spades and Hearts. Spades has aromas of cardamom and lemon myrtle – perfect when paired with tonic. Hearts has the distinct flavours of star anise and clove with wattleseed. Pair with yuzu or coconut water. For more information, visit brunswickaces.com. “ A recipe has no soul. You, as the cook, must bring soul to the recipe.– Thomas Keller Salad days KITCHEN TIP Blistering summer days call for easy meals requiring little to no cooking! Keep your fridge and pantry stocked with basic salad essentials to take the heat off this summer. 1 Vegetables Keep a variety of your favourites on hand, such…

“If your blood glucose is high, you’re urinating more… and then can become dehydrated,” says Tiffany Soper. Stop the spiral before it starts by sipping from a water bottle throughout the day. (Remember, sports drinks are often packed with as much sugar as soft drink, so they’re not the best choice.) You’ll know you’re on track if your pee is pale yellow, says Erin Palinski-Wade, dietitian, certified diabetes educator and author of 2 Day Diabetes Diet.…

If you’re having an alcoholic beverage, factor that into your carb count. On average, beer, light beer, wine and hard liquor have 10, 10, 2 and 0 grams of carbs, respectively, per standard drink, although the amount of carbs in beer varies by style. Most mixed drinks are packed with sugar, so check the nutrition information label for carb amounts in any mixers. Remember that drinking on an empty stomach, drinking in excess, or drinking without having eaten enough carb-containing foods can lead to low blood glucose levels – and the risk can last for 24 hours. Alcohol is also a diuretic, so be sure to drink plenty of water if you choose to drink. Mix hard liquor with soft drink or dilute wine by making a spritzer (half wine,…

Pay attention Change starts with awareness. Start by taking note of how much you sit throughout your day – at home, in the office and in your car. “Just being aware of this can trigger you to react,” says Betsey Banker, a wellness educator. No need to formally log your sitting time – Banker recommends just mentally noting how much time you spend in a chair. Focus on one change Sitting is a societal norm, so it can be tough to break the habit, says Banker. To start, choose one way you will stand instead of sit each day. For instance, stand to check your emails in the morning, read the morning news while standing at the kitchen counter, or pledge to stand or pace whenever you’re on the phone.…

Experiment with location Finding a spot that lets you move freely – and isn’t in the way – is most important, says Dexcom user Christel Oerum, co-founder and head coach at Diabetes Strong. If your CGM sensor or insulin pump infusion set won’t stay put, try a spot where the skin is less oily and moves less. “The abdomen is usually associated with the most adhesion problems, followed by the arms, hips and thighs,” says insulin pump user and dietitian Gary Scheiner. He suggests trying the upper buttock, as it’s usually hugged by snug clothing that can help to keep the sensor in place. Thorough prep will help you stick with it! Give it a wash A clean, dry surface is important for achieving the best adhesion, says Scheiner. It…

Lisa Schieri first went on a diet when she was 10 years old. “I had always been heavy as a kid,” she remembers. After her mother passed away from kidney failure, a complication of diabetes, her worried family decided that she needed to lose weight and enlisted the help of a local diet centre. At first, Lisa was only allotted two apples and two oranges a day. Then, only rations of lettuce and other leafy vegetables. “It was a scary program,” she recalls. This stark introduction to diet culture, combined with the loss of her mother and, five years later, her father, led to a lifelong struggle with depression and emotional eating. Her experience at the diet centre was short-lived, but she spent her early years chasing every fad diet…

1 GO HARD FOR ONE MINUTE. Participants in that 2016 study that proved how powerful a single minute of very intense exercise can be, jumped on a static exercise bike and followed this 10-minute routine, three times a week: • Two-minute slow warm-up cycle • 20-second all-out sprint • Two-minute easy recovery cycle • 20-second all-out sprint • Two-minute easy recovery cycle • 20-second all-out sprint • Three-minute slow cool-down cycle. 2 MOVE FOR ONE MINUTE A COUPLE OF TIMES EVERY HOUR. As well as helping you to accumulate enough moderate-intensity activity to deliver a health benefit, it will also help to mitigate the unhealthy effects of too much sitting. Research suggests staying seated for no more than half an hour at a time is a good goal to strive…

Summer has well and truly arrived and I hope you have the chance to live at a slightly more relaxed pace than we tend to during the rest of the year. Once Christmas festivities are over, take the time to think about what changes you might like to make in 2020 and have a look at our 4-week action plan to get healthy eating on track and set up for a great year. In this special section, starting on page 57, you’ll find delicious recipes, a full month’s meal plan and tips and tricks for making changes that stick. Of course, this issue is also full of fabulous recipes you can enjoy at any time, as well as a last-minute Christmas dinner (page 18) that will have family raving and…

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,…

How do I explain to my employer/colleagues when I need a break after a hypo has been treated? Elissa says: In my experience the best option is to be completely honest about your diabetes from the beginning. You will find it very beneficial if you could spend a few minutes explaining the condition to your employer/colleagues, which will give them an understanding of what efforts you have to take to manage your diabetes on a daily basis. Describing the signs and symptoms and what happens if your levels are high or you go a little low, and how you treat these levels, even mentioning the time it takes for the symptoms to disappear, is very helpful. Most of the time you will find everyone is very interested and understanding. You…

While training for the marathon, Emily has had times where she has been running alone. She shared her tips on how you can help loved ones feel more comfortable while exercising: ✴ Turn on location sharing with at least one person so you can be found easily in an emergency. (My mum also likes to watch where I go and wait at the front door for me when I get home!) ✴ Tell someone approximately how long you will be or what time you’re expecting to be home. ✴ If you use Dexcom, make sure the share option is on, so your loved ones feel safe knowing they will be notified if you’re in real danger. ✴ Answer their phone calls, even if it’s a bit annoying. (Liam always somehow…

GFO LC MONDAY ITALIAN-STYLE BEEF AND BROCCOLINI SPAGHETTI The colours of the Italian flag: enjoy your red, white and greens! see recipe, page 33 >> How our food works for you see page 86 NUTRITION INFO PER SERVE 1460kJ, protein 39g, total fat 14g (sat. fat 5g), carbs 11g, fibre 8g, sodium 388mg • Carb exchanges ½• GI estimate low• Gluten-free option• Lower carb LC TUESDAY CAULIFLOWER FRIED RICE A great Asian-inspired combination, with a chilli zing if desired. see recipe, page 33 >> NUTRITION INFO PER SERVE 1280kJ, protein 24g, total fat 16g (sat. fat 3g), carbs 11g, fibre 11g, sodium 571mg • Carb exchanges ½ • GI estimate low • Lower carb GF LC WEDNESDAY CHICKEN AND PICKLE SLAW The creamy dressing adds great flavour to this quick…

Where possible, opt for quality produce, preferably in season and as fresh as possible, to ensure that what you eat is at its peak nutritionally. Lean proteins Whether you’re a meat eater or not, good sources of lean protein are essential. Opt for lean cuts such as pork fillet, skinless white chicken and turkey, as well as white and oily fish, beans, pulses, tofu, dairy and eggs. Healthy oils Olive oil is a great all-rounder for cooking. Extra virgin olive and avocado oils make excellent dressings and drizzles. Fruit and veg Aim for a minimum of 5 serves of veg and 2 serves of fruit each day, varying your selection. Pile your plate with different colours to ensure you get the mix of protective nutrients and antioxidants you need for good…

SPICY MOROCCAN EGGS PREP TIME: 10 MINS COOK TIME: 25 MINS SERVES 4 (AS A BREAKFAST) 2 tsp olive oil1 large onion, halved, thinly sliced3 cloves garlic, sliced1 Tbsp harissa paste1 tsp ground coriander150ml salt-reduced vegetable stock or gluten-free vegetable stock400g can no-added-salt chickpeas, undrained2 x 400g cans no-added-salt diced tomatoes2 zucchini, finely chopped200g baby spinach leaves4 Tbsp chopped coriander4 x 60g eggs 1 Heat the oil in a large, deep non-stick frying pan over medium heat. Add the onion and garlic and cook, stirring occasionally, for 8 minutes, or until the onions are very soft. Add the harissa and ground coriander. Stir well. Pour in the stock and the chickpeas and their liquid. Cover and simmer for 5 minutes. Mash about one-third of the chickpeas to thicken the sauce…

FRENCH COUNTRY FISH & MUSSEL STEW PREP TIME: 15 MINS COOK TIME: 25 MINS SERVES 4 (AS A MAIN) 1 tsp olive oil2 lean rashers bacon, trimmed of fat, chopped1L (4 cups) waterGenerous pinch of saffron1 large carrot, finely chopped1 stick celery, finely chopped2 leeks, well washed, thinly sliced350g tomatoes, chopped420g can cannellini beans, rinsed and drained300g skinless white fish fillets, cut into chunks300g local black mussels, scrubbed and beards removed2 Tbsp chopped flat-leaf parsley 1 Heat the oil in a large nonstick saucepan with a lid over high heat. Add the bacon and cook, stirring, for 1 minute. Reduce heat to medium and add the water, saffron, carrot, celery and leek. Cover and cook for 10 minutes. 2 Add tomato and beans to the pan. Cook for 10 minutes…

KEEP YOUR GEAR COOL Extreme temperatures are one of the worst threats to equipment such as monitors, insulin pumps and test strips. Insulin and other diabetes medications can degrade when in extreme heat, says Grenye O’Malley, an assistant professor of medicine, endocrinology, diabetes and bone disease. Don’t store meds or supplies in your car, and keep them out of the direct sun. Stash meds in an esky; wrap insulin in a towel first so it stays cool but doesn’t directly touch ice or gel packs. And don’t forget to take the esky with you when you leave the car! CARRY ON YOUR SUPPLIES Ensure you check the security regulations of your chosen airline well in advance. Label all diabetes supplies, equipment and medications with your name, and bring them on…

The signs of diabetes burnout can vary from one person to the next, but might include: • Feeling overwhelmed, angry or frustrated about having and managing diabetes. • Feeling isolated or lacking support and feeling others don’t understand your diabetes. • Feeling guilty that your diabetes management isn’t better. • Feeling controlled by your diabetes. • Avoiding all, or some, aspects of your diabetes management. • A lack of motivation to manage your diabetes. While these feelings are common in people living with diabetes, they can also occur in parents of children with diabetes, particularly parents who are required to take on the responsibility of their young child’s diabetes management.…

I am not a light packer, but I am an efficient one: I can fit a week’s worth of clothes, diabetes supplies, electronics and sundries into a carry-on bag. I loathe checking luggage as I prefer to keep things close by, a preference honed by decades of living with type 1. But, when a 10-day trip to Paris involved a conference and a holiday, I had to check a bag. I was already nervous about being so far from home for what felt like a long time, and being separated from my stuff made me uneasy. What if my bag was lost? I put all my essentials into my carry-on bag to protect my diabetes supplies (and laptop) from the cold of the cargo hold and the possibility of being…

If you’ve recently noticed your cat or dog has excessive thirst and urination, tiredness or a lack of energy, and even weight loss – despite normal or increased appetite – they may have diabetes. Visit your vet, who can confirm if this is due to diabetes by testing for high levels of glucose in the bloodstream (hyperglycaemia) and/or a presence of glucose in the urine (glycosuria). Diabetes mellitus is categorised, similarly to humans, by type 1 (insulin dependent) and type 2 (non-insulin dependent). Type 1 is most common in dogs, where there is a total or near-complete destruction of the body’s beta cells, and requires insulin injections to stabilise their blood glucose levels. Type 2 identifies some remaining insulin producing cells, and although seen in both cats and dogs, it…

Working at the supermarket one day in 2013, Tom Bishop kept stumbling. He left early, taking a dozen cupcakes with him for consolation. By the time Bishop reached home, he felt so awful that he crawled up the stairs. “I ate the cupcakes – all 12 – and went to bed,” he says. When he got up, he scheduled his first check-up in 25 years. At nearly 136kg and with a HbA1c of 103mmol/L, Bishop was diagnosed with type 2 diabetes. THE CHANGE After his doctor put him on metformin, Bishop radically revamped his eating plan, ditching whole pizzas and fuelling his body with lean protein and fresh produce. But the real transformation came when his doctor advised him to take a 10-minute walk after meals to help control his…

You dread going to the gym and feel like you have to force yourself to be physically active. Find a heart-pumping outdoor hobby you enjoy, so keeping active becomes something to look forward to. 1 REDISCOVER THE BUSH When was the last time you set off for a daytime bushwalk? Nature walks offer a chance to calm your mind, heighten your senses and observe local wildlife, all while working in some gentle exercise. Spending time on the trails has also been shown to improve mental wellbeing and reduce negative thought patterns linked with depression. Even a leisurely pace counts as exercise: an 80kg adult will burn an average of 670kJ an hour walking at a casual pace (3.2kmh) and 1255kJ an hour walking at a brisk pace (5.6kmh). Find guided…

1 BOTTOMS UP! No, we’re not talking alcohol. We’ve said it before, and it may seem like the most simple tip, but it’s vital for your body that you drink enough water. In summer, dehydration increases due to higher body heat and sweat. So start your day by drinking an entire glass of water without stopping! Then continue drinking through the day. But why? Water is important for various parts of your body to run at their best performance. For example: • Kidneys require water for the removal of waste in blood. • Joints and vertebrae require lubrication to move. • When you are hydrated, blood circulates efficiently. • The brain is 73 per cent water. This means that when it’s lacking water, the shape of the brain changes, which…