Innholdsfortegnelse for March - April 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 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 Elissa Renouf Type 1 parent Elissa is the owner of Diabete-ezy and a mum of four kids with type 1; diabete-ezy.com 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. Danielle Veldhoen Podiatrist Danielle works at Flinders Medical Centre, South Australia. Drew Harrisberg Exercise physiologist & diabetes educator Drew, who has type 1, offers online coaching/consultations and specialises in designing safe and…

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 *That's People With Diabetes 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…

MEXICAN-STYLE CHICKEN SALAD Whisk 2 Tbsp 97% fat-free Caesar-style dressing or gluten-free dressing and 1 Tbsp fat-free yoghurt. Divide the yoghurt mixture between 2 x 500ml (2 cups) wide-mouth mason jars. Use 150g halved grape tomatoes, ½ cup chopped yellow or red capsicum, ½ small mashed avocado mixed with a little fresh lemon juice, ½ cup rinsed and drained no-added-salt black beans, ¾ cup chopped, cooked, skinless chicken breast, 3 cups shredded cos lettuce, 2 Tbsp chopped green shallots to fill the two jars. Secure jars with lids. To transport, place jars (upright if possible) in insulated lunch packs with frozen ice packs. Consume within 5 hours, or place in the fridge for up to 24 hours. To serve, pour contents on a plate or into a large shallow bowl.…

WHAT IS COELIAC DISEASE? Coeliac disease is an immunebased condition in which the body responds abnormally to dietary gluten. There has been a significant increase in the prevalence of coeliac disease during the past 50 years. If you suspect you may have coeliac disease, it is important you do not change your diet; make sure you are tested before making any dietary change. For more information, visit coeliac.org.au. WHAT IS GLUTEN? Gluten is the protein component found in wheat, rye, barley and oats. Gluten gives elasticity, strength and the ability to ‘hold’ food together. The most obvious sources of gluten in most diets are bread, pasta, breakfast cereals, flour, pastry, pizza bases, cakes and biscuits. Gluten can also be found in some processed foods, such as soups, sauces, readymade meals…

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. BAKED STUFFED ZUCCHINI see recipe, page 21 NUTRITION INFO PER SERVE 1550kJ, protein 19g, total fat 19g (sat. fat 6g), carbs 26g, fibre 11g, sodium 501mg• Carb exchanges 1½• GI estimate low• Gluten-free option• Lower carb Brand names We often use product names…

DO YOUR HOMEWORK “Make sure you fully understand what following the diet entails,” says Smith. Read a book, look online, take a look at the actual meals and foods that you will need to eat, and think about the shopping and meal prep you will need to do. “Some people found that the keto diet, while it gave them good blood [glucose], was really a pain in the butt to follow,” she says. GIVE YOURSELF TIME If you do try a new diet, Smith warns it will take quite a while to get used to it. “It’s going to take about a month to feel normal,” she says. “Many people give up on a habit within two to three weeks, but you have to be patient. You have to give…

If this summer’s bushfires have taught us anything it’s that we need to be prepared for the worst. Don’t wait until the last minute to try to pull your essentials together while you’re in a panic. Instead, place these items in a lightweight, waterproof storage container with a snap-on lid. Keep the container with your other first-aid supplies in a dry, easy-to-access spot. Be aware of warnings in your area and pay attention to advice from authorities. Being well prepared will enable you to manage your diabetes whatever the circumstances. ✓ YOUR KIT CHECKLIST MONITORING SUPPLIES □ Extra test strips and lancets□ Spare batteries for your meter, plus spare sensors and transmitters for CGM□ Sharps container (in a pinch, use an empty water bottle)□ Hand sanitiser□ Wet wipes□ Pencil and…

The footy season is right around the corner, so there’s no better place to start/end your walk than at one of Australia’s most picturesque sporting grounds, Adelaide Oval. Built in 1871, this stadium is home to South Australia’s biggest events. If you time this walk right, end your day with an event here. Nearby, in Cresswell Gardens, is a massive English Oak (Quercus robur) called the War Memorial Oak. Planted on 29 August 1914, it holds cultural and national importance as the first tree planted to commemorate WWI by any of the involved countries. Once you’ve admired this giant, make your way along the riverfront to Angas Gardens. Named in recognition of George Fife Angas and his son John Howard Angas’ contributions to South Australia, these gardens house sculptures honouring…

Editor’s note Treat yourself or a friend with this fantastic offer. Get a FREE one-year subscription of our recipe, advice and inspiration-filled magazine when you sign up for two years. That’s a total of __ magazines delivered right to your door, saving you ___ off the cover price. Don't miss this offer! GREAT REASONS TO SUBSCRIBE! → ONLY $51 for 12 issues (2 years) of Diabetic Living→ THAT’S JUST $4.25 per issue→ SAVING YOU 50% on the cover price→ FREE DELIVERY to your home or office→ NEVER MISS AN ISSUE of Australia's only lifestyle magazine for people living with diabetes EASY WAYS FOR YOU TO SUBSCRIBE Diabetic Living, Reply Paid 4983, SYDNEY NSW 2001 (no stamp needed) 1300 668 118 and quote P03DKZZA www.subscribetoday.com.au/DL/241…

OK, I know it’s February and not the first of January, but I’m a big believer that it’s always a good time to decide that this is going to be a great year! We’ve got some fab strategies to make 2020 outstanding in our feature on page 94. What changes would you like to make this year? Carbs are a hot topic these days – should we eat them? How much is too much? What’s a good carb? There’s a lot of conflicting information and, of course, everyone’s needs are different so we dive into the issue and discover the facts. Turn to page 84 to find out more. Then check out our low-carb desserts (page 70) for a sweet treat. March 13-20 is Coeliac Awareness Week, so we’ve included…

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,…

Bec is also a keen open-water swimmer, having previously raised $40,000 for the centre. This year, she is upping the ante with three ultramarathon swims in three months. The total distance of these swims is 85km, with her goal of fundraising $85,000 for the centre. If she succeeds, she won’t just be the first person with type 1 to have completed a double crossing of the Rottnest Island Channel, but she will also be the first to attempt the longest open-water race in the southern hemisphere – the Port to Pub 25-kilometre Ultramarathon – and the first to undertake three separate solo Rottnest Channel Swims. To follow the journey, or donate, visit lifewithoutlimits.com.au.…

POMEGRANATE CHICKEN WITH ALMOND COUSCOUS A rich harissa sauce is freshened up with a hint of mint. see recipe, page 35 How our food works for you see page 82 NUTRITION INFO PER SERVE 2320kJ, protein 41g, total fat 18g (sat. fat 2g), carbs 52g, fibre 8g, sodium 381mg• Carb exchanges 3½• GI estimate medium LITE CHICKEN CAESAR SALAD High in protein and lower in fat, this variant on a classic packs a tasty punch. see recipe, page 35 NUTRITION INFO PER SERVE 1380kJ, protein 33g, total fat 11g (sat. fat 3g), carbs 20g, fibre 5g, sodium 532mg• Carb exchanges 1½• GI estimate low• Lower carb CHICKEN SCHNITZEL WITH COLESLAW Crisp schnitty with crunchy slaw is a match made in retro-food heaven. see recipe, page 36 NUTRITION INFO PER SERVE…

TOFU SCRAMBLE Here’s a different spin on a scramble – with no eggs! see recipe, page 50 How our food works for you see page 82 NUTRITION INFO PER SERVE 1460kJ, protein 20g, total fat 21g (sat. fat 3g), carbs 16g, fibre 11g, sodium 292mg• Carb exchanges 1• GI estimate low• Gluten-free option• Lower carb Not just for dessert, pudding is ideal for a zesty summer brekkie CHIA & YOGHURT PUDDINGS WITH BERRIES PREP TIME: 10 MINS (+ OVERNIGHT CHILLING) COOK TIME: 5 MINS SERVES 4 (AS A BREAKFAST) 60ml (¼ cup) water5 tsp powdered gelatine300ml skim milk45g chia seeds2 tsp vanilla extract300ml Jalna BioDynamic Whole Milk Yoghourt350g mixed berries (such as blueberries, strawberries and raspberries), halved Chopped mint leaves, to serve 1 Put water in a small microwave-safe bowl…

When was the last time you genuinely felt really, really hungry? Although hunger is the primary physiological cue to tell us we need more food, very few among us eat solely according to hunger. Rather, we eat because food is in front of us, because it is a meal time, because we are bored or because we are scared we might get hungry later. Failing to eat according to hunger means we are at risk of chronic overeating. Over time, this means we eat more and more, and program our belly and our head into thinking we need far more food than we actually do. So if you know your hunger management could do with a little work, here are some reasons why hunger is important – and easy ways…

WHAT IS HbA1c? When you live with diabetes, checking your blood glucose levels at home tells you what is happening at a particular moment in time and gives you information to help with the daily management of your diabetes. The HbA1c test (also known as the A1c or glycated haemoglobin test) is a way of looking at your average blood glucose level over a three-month period. It can help you and your healthcare team make decisions about your care. Your doctor will recommend a HbA1c level based on your life stage and specific circumstances. Usually this is around 7 per cent (53 mmol/mol), but this can vary. WHY DO HbA1c LEVELS MATTER? Your blood glucose level is constantly changing. It goes up and down based on when and what you’ve…

1 TAKE STOCK You may think your overstuffed medicine cabinet is harmless but, according to The Royal Australian College of General Practitioners, the most abused prescription drugs come from family and friends. Diabetes drugs are rarely the culprit (analgesics and sedatives are the biggest problem), but even they can be dangerous when misused. So, what do you have in there? Pull it all out and sort it into piles according to what you’re using and not using right now. 2 CHECK DATES & DOSAGES Expiration dates are calculated according to drug stability. “They indicate when the drug may stop working to its full effect,” explains diabetes educator and Diabetic Living USA adviser Marty Irons. Expired medications should be cleared out – and the same goes for opened insulin: lasts up…

Wordsearch Look for the food items on the wordsearch list in straight lines, reading in any direction. Letters may be used more than once. Alfalfa Apple Banana Barley Beans Cabbage Celery Chia seeds Coriander Cranberries Garlic Ginger Grapes Kale Leeks Lentils Lettuce Mango Mint Oats Parsley Pear Peas Pulses Pumpkin Quinoa Raspberries Rye Wheat Crossword puzzle Sink your teeth into our challenging crossword ACROSS 4 France’s capital city (5) 10 Ottawa’s country (6) 11 Venomous Australian spider (6-3) 13 Preferable (6) 14 Pull down, take apart (9) 15 Type of meat (4) 16 Extraordinary (10) 20 Inspect critically (10) 22 Reduce staff numbers (8) 24 One of the stars of Big Little Lies (6,6) 26 Vital impulse or urge (6) 27 Americans (colloq) (7) 29 Truthful statement (4) 31 Poses…

Triggered is a word that – thanks to my 14-year-old – I’ve come to realise covers a variety of circumstances. Generally, it’s a negative thing, like being triggered into anger or disappointment through an event or action. However, I’m usually keen to turn a negative into a positive so I thought back on a couple of pretty major ‘triggers’ that were extremely negative in experience, before giving way to positive action that truly bolstered my diabetes management. As an apprentice chippie 20 years ago, I was not fabulous on BGL checks. I often made the assumption that I knew the score and would dose insulin according to my gut feel. I was sent for lunch one day and had given myself insulin before the trip, assuming my BGL was about…

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…

MONDAY CHICKEN WITH TOMATOES AND OLIVES This one-pot chicken sensation is so simple to make! see recipe, page 21 How our food works for you see page 82 NUTRITION INFO PER SERVE 1590kJ, protein 42g, total fat 16g (sat. fat 4g), carbs 12g, fibre 8g, sodium 571mg• Carb exchanges 1• GI estimate low• Gluten-free option• Lower carb TUESDAY BAKED STUFFED ZUCCHINI Turn a humble vegetable into the star of the weeknight dinner table. see recipe, page 21 NUTRITION INFO PER SERVE 1550kJ, protein 19g, total fat 19g (sat. fat 6g), carbs 26g, fibre 11g, sodium 501mg• Carb exchanges 1½• GI estimate low• Gluten-free option• Lower carb WEDNESDAY SALMON WITH MANGO & AVOCADO SALAD The sweetness of mango elevates this simple, summery salad. see recipe, page 22 NUTRITION INFO PER SERVE…

LAMB KOFTAS WITH BEETROOT & APPLE RAITA PREP TIME: 20 MINS COOK TIME: 10 MINS SERVES 2 (AS A LIGHT MEAL) ½ small red onion, thinly slicedJuice ½ small lemon, plus wedges, to serveFreshly ground black pepper250g lean lamb mince1½ tsp garam masala70g (⅓ cup) low-fat natural yoghurt½ apple, unpeeled, coarsely grated1 baby beet, peeled, coarsely gratedCoriander leaves, to serve Salad 1 cup rocket leaves1 tomato, cut into wedges1 small carrot, peeled into ribbons or cut into sticks1 small Lebanese cucumber, peeled into ribbons or cut into sticks 1 Preheat grill on high. Line a grill tray with foil. Toss the onion with half the lemon juice and season with pepper. Set aside. 2 Using your hands, mix the mince with 1 tsp garam masala and freshly ground black pepper.…

MELON, MUESLI AND YOGHURT POTS PREP TIME: 10 MINS Divide 240g chopped melon (honeydew melon, watermelon and rockmelon) between 3 small jars or bowls. Top each with 2 Tbsp fat-free natural yoghurt, sprinkle over 2 Tbsp low-fat natural muesli and 1 tsp mixed seeds. Drizzle over ½ tsp honey per jar. Serve immediately. Serves 3 (as a snack). NUTRITION INFO PER SERVE 557kJ, protein 5g, total fat 2g (sat. fat 0g), carbs 22g, fibre 3g, sodium 60mg• Carb exchanges 1½• GI estimate low…

CHOCOLATE ESPRESSO PANNACOTTA A decadent dessert so sweet and rich your guests won’t know the difference. see recipe, page 74 How our food works for you see page 82 NUTRITION INFO PER SERVE 400kJ, protein 6g, total fat 3g (sat. fat 2g), carbs 11g, fibre 2g, sodium 80mg• Carb exchanges ½• GI estimate low• Gluten free• Lower carb WATERMELON, MINT AND STRAWBERRY FRUIT SALAD This fresh, fruity treat has an unexpected twist. see recipe, page 74 Keep your cool with fresh mint leaves and cucumber NUTRITION INFO PER SERVE 397kJ, protein 3g, total fat 3g (sat. fat 0g), carbs 11g, fibre 5g, sodium 21mg• Carb exchanges ½• GI estimate medium• Gluten free• Lower carb CRANBERRY GRANITA Take a chill pill and whip up this berry nice blend to keep in…

Fibre boost Fibre is found in plant-based foods and typically passes through the digestive system undigested. It is essential in supporting a healthy bowel and digestive system, and also has the added benefit of reducing the risk of many chronic diseases, such as heart disease and type 2 diabetes. High-fibre diets also have the potential for reducing blood cholesterol levels and slowing down the digestion of foods and release of glucose into the blood. Aim to eat at least 30g of fibre every day by including a variety of plant based-based foods in your daily diet: • Fruit and vegetables, such as berries, apples, pears, carrots, broccoli and asparagus. A large portion of fibre is often found in the skin, so aim to keep it on whenever possible. • Legumes,…

Arrive early to your appointment Go to the bathroom first Rest for 5 minutes before the reading Avoid small talk during the reading How you sit and what you do before and during a blood pressure reading can affect your numbers by up to 25 mmHg. Think small Having your blood pressure measured is routine business: sit down, put your arm out and then wait. But did you know that little details – such as talking to the nurse or sitting with your back unsupported – can skew a reading by up to 25 mmHg? In fact, adopting a few “good habits” when you go for a blood pressure reading could help you see more accurate numbers. “When blood pressure is taken the right way, readings tend to be lower…