Innholdsfortegnelse for May - June 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…

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…

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,…

I've been thinking of starting continuous glucose monitoring but am not sure which type is best for me… Sultan says: Continuous glucose monitoring gives you greater control over your BGLs as you can assess how you are tracking. It’s also great for your diabetes team to make treatment changes. These systems record 288 readings every 24 hours, far better than a few finger-stick tests. There are a few systems and expect to see more soon. The Libre CGMS will give you a glucose reading each time you scan the sensor with its device, but will only give you a low/high alarm when you do a scan. Dexcom and Medtronic have auto alarm systems and even let you know if they think you're at risk of going low. Medtronic 640G insulin pump…

NUTRITION INFO PER SERVE 1260kJ, protein 34g, total fat 7g (sat. fat 1g), carbs 21g, fibre 8g, sodium 433mg • Carb exchanges 1½ • GI estimate low • Lower carb MONDAY CHICKEN, KALE, COUSCOUS AND TOMATO SOUP A hearty soup as the weather gets colder. see recipe, page 21 >> How our food works for you see page 80 NUTRITION INFO PER SERVE 1690kJ, protein 46g, total fat 17g (sat. fat 5g), carbs 12g, fibre 8g, sodium 307mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb TUESDAY CHARGRILLED TOMATO, LAMB AND ROCKET SALAD Get your protein with this quick, fresh salad. see recipe, page 21 >> WEDNESDAY NUTRITION INFO PER SERVE 1470kJ, protein 33g, total fat 14g (sat. fat 4g), carbs 26g, fibre 10g, sodium 328mg…

LIGHTLY SPICED CARROT SOUP Lemongrass and curry powder give this autumn staple a little lift. see recipe, page 56 >> How our food works for you see page 82 NUTRITION INFO PER SERVE 930kJ, protein 5g, total fat 2g (sat. fat 2g), carbs 27g, fibre 12g, sodium 369mg • Carb exchanges 2 • GI estimate low • Gluten-free option THE HEALTH BENEFITS The root of the ginger plant was revered as a culinary and medicinal spice in ancient India, China, Greece and Rome. Gingerbread, ginger beer and preserved ginger are all familiar products. But ginger is more than a seasoning – its medicinal properties have been valued and used throughout the ages. ORIGINS Native to South-East Asia, India and China, ginger has been an integral component of people’s diets and valued…

Make your brekkie shake the night before, to have at home or on the go, with Sunbeam’s NutriSeal Vacuum Blender. This blender features new vacuum seal technology to remove air and lock in vitamins – meaning it preserves up to 40 per cent more vitamins and stays fresh for 24 hours. Available from electrical specialists and department stores, $399. For more information, visit sunbeam.com.au. 60 SECOND LUNCH Toss 50g broccoli sprouts with 1 x 70g can Edgell Snack Time Chickpeas With Zesty Vinaigrette, 10 halved cherry tomatoes, 100g shredded skinless cooked chicken breast and ½ cup bought grated carrot. Serve with 1 slice wholemeal sourdough bread. Serves 1. PER SERVE 1650kJ, protein 41g, total fat 9g (sat. fat 2g), carbs 32g, fibre 10g, sodium 466mg • Carb exchanges 2 •…

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 make it easier to find nutritionally suitable brands when shopping. Sugar or sugar substitute In some dishes, you can use either sugar or a sugar substitute. In these cases, we give you the nutrition analysis…

statistics in Australia • In 2018-19 there were 27,857 hospital admissions for weight-loss surgery. • The mean BMI of those undergoing initial surgery is 42.6. • The most common surgery performed in 2018-19 was the sleeve gastrectomy, making up 70 per cent of total surgeries. • The majority (about 79 per cent) of these surgeries are performed on women. • The majority of weight-loss surgery is done in private hospitals. • Approximately 70-80 per cent of surgeries in 2018-19 were an initial procedure; the remainder were adjustments, revisions or removals.…

Zooeyia isn’t the name of the newest social media influencer or a celebrity. Pronounced ‘zoo-AY-uh’, it’s the notion that pets are beneficial for human health – and it has plenty of proof to bark it up. A University of Maryland School of Nursing study found that heart-attack survivors who owned pets tended to live longer than those without furry (or finned, scaled or feathered) friends. Several other studies suggest the simple act of stroking a dog or cat can lower blood pressure and cholesterol. Pet owners may even visit the doctor less frequently than their pet-free peers. Palling around with a pug, cuddling a kitty or taking care of a turtle helps us stay active, engaged and less stressed – all things that are important in diabetes management and in…

While there are some diabetes-related risk factors for developing a serious staph infection that you can’t control, including the type of diabetes you have and the period of time you have been living with it, there are steps you can take to help protect yourself and your life. 1 Monitor and manage your blood glucose levels. “By maintaining good glucose control, you’ll not only be less prone to infections, but also to the diabetes-related complications that can play a role in staph infections,” says Associate Professor Gottlieb. For example, while diabetic neuropathy, or nerve damage, increases the risk of a staph-related blood infection by more than five times, good glucose management makes it 60 per cent less likely that you’ll develop neuropathy. Likewise, the higher your HbA1c climbs, so too…

STEP 1. For the 8 weeks of rapid weight loss, the simplest option is to use a liquid formula product to provide about 600 calories (2510kJ) per day, with one helping of non-starchy vegetables (about 100 calories/418kJ). No alcohol (and no additional exercise). STEP 2. For the transition to normal eating, one small meal of ordinary foods (of 400-500 calories/1674-2092kJ) is substituted for the evening liquid meal for approximately 2 weeks. Then a small lunch (about 400 calories/1674kJ) is introduced for the next 2 weeks. Then the liquid meals are stopped. STEP 3. For long-term weight maintenance, your weighing scales are your best friend. Eating is back to being a normal, social activity – but with a close eye on quantities. The same goes for alcohol.…

“When I was told I had type 2 in June last year, it didn’t faze me. To be honest, it was the least of my problems! “The week before, I’d been rushed to hospital because I was retaining fluid. I’d put on 26kg of fluid in 10 days and my doctor suspected I was in heart failure. Tests showed I actually had a kidney disease that occurs rarely in adults, called minimal change disease (MCD) and, sure enough, on my third night in hospital my kidneys failed. “It took nearly three months of treatment with high-dose steroids to push my MCD into remission, and another two months after that until my kidneys recovered, but almost as soon as I started taking the steroids, I developed steroid-induced diabetes. Both my parents…

A diagnosis of diabetes can be scary and isolating. There’s a lot to take in, and health-wise, things can change rapidly. In this issue, we speak to people who are determined to overcome that isolation and support others in the same situation. On page 14, meet Ange Liston-McCaughley, who founded the Type 1 Foundation after her daughter was diagnosed at nine. Then see our feature on page 112 about online support groups. Of course, if you’re looking for delicious recipes, we’ve got plenty in this issue (from page 16). Our cover star is a fab low-carb cheesecake (page 69) that’s ideal for a dinner party. There are also easy mid-week meals, flavour-packed marinades and sun-kissed recipes from the Mediterranean, considered the world’s healthiest diet. Weight management and diabetes are two…

“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. *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…

Why are my glucose levels lower when I go to bed, but higher when I wake up? I haven’t eaten anything! Rachel says: First thing in the morning, our BGLs are more likely to be a hormonal response, rather than anything we have eaten. The liver releases glucose while we are not eating, to ensure cells needing glucose all the time always have this glucose, even when we are not eating (like when asleep). Insulin resistance, particularly with type 2, where the body is unable to use insulin effectively, will affect how the liver processes, stores and releases glucose, particularly at night. Hormones are causing this natural rise in blood glucose released from the liver, but the body is not able to cope with the glucose due to insulin resistance.…

PANKO PARMESAN TOFU WITH ZUCCHINI A plant-based version of the much-loved schnitty. see recipe, page 30 >> NUTRITION INFO PER SERVE 1290kJ, protein 20g, total fat 16g (sat. fat 4g), carbs 11g, fibre 7g, sodium 254mg • Carb exchanges ½ • GI estimate medium • Lower carb How our food works for you see page 80 NUTRITION INFO PER SERVE 1070kJ, protein 21g, total fat 6g (sat. fat 2g), carbs 26g, fibre 6g, sodium 338mg • Carb exchanges 1½ • GI estimate medium • Lower carb BEEF GYROS Be transported to an idyllic Greek isle with this Hellenic staple. see recipe, page 30 >> Yep, you’ll make friends with this sensational salad MEDITERRANEAN CHICKEN AND BARLEY SALAD Serve up all the colours under the sun. see recipe, page 31 >> NUTRITION INFO PER…

NUTRITION INFO PER SERVE 484kJ, protein 5g, total fat 3g (sat. fat 1g), carbs 16g, fibre 1g, sodium 107mg • Carb exchanges 1 • GI estimate medium • Gluten-free option CHILLI CORNBREAD PREP TIME: 20 MINS (+ 3 HOURS SOAKING) COOK TIME: 30 MINS SERVES 10 (AS A SNACK) 200g (1 cup) fine polenta (cornmeal)285ml buttermilk25g light margarine1 small red chilli, deseeded, finely chopped1 tsp baking powder or gluten-free baking powder1⁄4 tsp bicarbonate of soda50g fresh or frozen corn kernels (defrosted if frozen)2 x 60g eggs, whisked 1 Put the polenta in a 25cm ovenproof and stoveproof frying pan (cast iron is ideal) over medium heat. Cook, stirring, for 3-4 minutes, or until polenta has heated through, is fragrant and small patches are starting to turn golden brown. Remove pan from…

PULL-APART BLUEBERRY MUFFIN BREAD PREP TIME: 15 MINS (+ COOLING) COOK TIME: 30 MINS SERVES 10 (AS A BREAKFAST) 350g (2⅓ cups) plain flour215g (1⅓ cups) wholemeal plain flour3 Tbsp psyllium husk2 tsp ground cinnamon1 tsp bicarbonate of soda25g light margarine, plus extra to serve (optional)80g (⅓ cup) caster sugar200g blueberries300ml buttermilk150ml skim milk2 tsp vanilla extract Crumble 40g (¼ cup) plain flour1 Tbsp raw sugar or demerara sugar1 tsp ground cinnamon25g light margarine, melted 1 Preheat oven to 180°C (fan forced). Line a baking tray with baking paper. 2 Combine the flours, psyllium husk, cinnamon and bicarb in a large bowl. Add margarine and use fingers to rub in until it forms fine crumbs. Stir in sugar and berries. 3 Whisk buttermilk, skim milk and vanilla extract in a…

SCRAMBLED EGG & SPINACH WRAP Top one low-GI, high-fibre wrap (we used a Freedom Foods Barley+ whole grain barley wrap) with 1 cup of spinach leaves. Whisk 2 x 60g eggs and 2 Tbsp light milk. Season with pepper. Scramble in a small non-stick frying pan in 1 tsp light margarine over medium heat. Spoon on top of spinach and drizzle over 1 Tbsp bought pesto. Top with a few chopped cherry tomatoes. Roll up and eat! Serves 1. PER SERVE 1690kJ, protein 23g, total fat 23g LC (sat. fat 5g), carbs 18g, fibre 8g, sodium 684mg • Carb exchanges 1 • GI estimate low • Lower carb PEARS WITH MUESLI AND YOGHURT Slice 1 small ripe, unpeeled pear into thin wedges. Put ¾ cup light Greek-style natural yoghurt in…

You know that carrying excess weight is a risk factor for type 2 diabetes, and that losing weight can help to manage your diabetes. You’ve put some lifestyle changes in place to help with preventing or managing diabetes, but are still struggling to lose those excess kilos. Could weight-loss surgery be an option? BENEFITS FOR PEOPLE WITH DIABETES In 2016, international guidelines on weight-loss surgery for type 2 diabetes were published and endorsed by 45 worldwide medical and scientific societies, including the Australian Diabetes Society. The guidelines support the inclusion of weight-loss surgery among treatment interventions for people with type 2 diabetes who are carrying excess weight. The guidelines recommend weight-loss surgery for treatment of type 2 diabetes in those with a body mass index (BMI) ≥ 40 kg/m2, regardless…

As a nation, we’re a big fan of Facebook. Four out of five people living in Australia visit the social media site at least once a month, and it turns out we do more than look at cute cat videos while we’re there. Since Facebook launched its ‘private groups’ feature, 400 million people worldwide have joined the tens of millions of active groups the network hosts – groups such as Diabetes Support Australia and New Zealand. A support group for people living with diabetes and their family members, it’s run by Jenn Evans. Since taking the helm of the eight-year-old group in 2018, Jenn has seen its membership swell to more than 8000 people. “When you have diabetes, being able to tap into the knowledge and lived experience of others…

“When I was told I had type 2 in mid 2018 after a regular check-up, I wasn’t particularly shocked, even though I felt fine. Type 2 runs in my family, so I’d been warned in the past that for me, it was less a matter of ‘if’ and more a matter of ‘when’. Looking back and knowing what I know now, what did shock me was how blasé my GP at the time was with the advice and care he gave me, or more accurately didn’t give me. After diagnosing my diabetes, he simply prescribed some medication and sent me on my way. So, while I knew what diabetes was, thanks to the way my doctor reacted I didn’t think too much about it or take it too seriously –…

If only our fitness needs would hibernate for the winter. Alas, it’s up to us to be active on a regular basis to stay strong and fit – even when the weather isn’t on our side. Sure, we could join a gym or take classes at our local community centre, but that means leaving the comfy confines of our homes and braving the weather. So, we’ve created an efficient, heart-pumping workout that doesn’t require you to do either. * What you’ll do In this workout, you’ll alternate between periods of effort and periods of rest. This on-off pattern of exercise, called interval training, allows you to work harder in a shorter amount of time than you would during continuous activity (such as a longer walk or bike ride). Adding interval…

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 Any questions regarding your diabetes, talk to your healthcare team. SUBSCRIPTION ENQUIRIES subscriptions@pacificmags.com.au 1300 668 118 EDITORIAL ENQUIRIES diabeticliving@pacificmags.com.au (02) 9394 2350 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.…

• 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 enough of the hormone – both of which leave too much glucose…

At what age did you allow your children to be independent enough to start to control their own diabetes management? Elissa says: If my children ever wanted to do their own blood glucose test, I would allow them to. I even let Freddie at three years of age do this. I also allowed my children the choice between having an extra injection and eating extra food or not eating at all. Even three-year-old Freddie would give himself his own needle under my watchful eye. I always took control of doing their BGLs and recording this into their Record book, giving injections if they didn’t feel like being involved or were a little burnt out. However, we found that once my boys started on the Insulin Pump, they became even more independent.…

Ange Liston-McCaughley’s journey through the world of diabetes began in 2014, when her eldest daughter, Lila, was diagnosed with type 1 at the age of nine. The Geelong family were on holiday in Queensland when they knew something wasn’t right with Lila. She had a strong smell coming from her mouth, struggled to breathe properly, and was vomiting, lethargic and unable to keep down food or drinks. Ange rushed Lila to the GP. Her condition was deteriorating by the minute. Before they knew it, they were being told Lila was an hour away from falling into a coma, and were rushed to hospital via ambulance. Lila had developed diabetic ketoacidosis, and was fighting for her life in the ICU. “Looking back now, I distinctly remember the moment,” recalls Ange. “I…

MOROCCAN LAMB BURGERS PREP TIME: 15 MINS COOK TIME: 10 MINS SERVES 6 (AS A MAIN) 1 brown onion, roughly chopped2 ½ cm piece ginger, roughly chopped2 cloves garlic, roughly chopped Handful coriander leaves2 tsp ground coriander2 tsp ground cumin1 tsp ground cinnamon75g dried apricots, roughly chopped500g lean lamb minceFreshly ground black pepper3 Tbsp 97% fat-free mayonnaise or gluten-free mayonnaise2 tomatoes, sliced2 cups lettuce leaves1 red onion, thinly sliced6 (70g each) wholemeal rolls or gluten-free rolls, to serve 1 Put onion, ginger, garlic and the fresh coriander in a food processor. Cover and process until finely chopped. Add ground coriander, cumin, cinnamon, apricot and mince. Season with pepper. Blend until slightly chunky. 2 Shape the lamb mixture into six burgers. Preheat a chargrill on medium-high. Spray the burgers with cooking…

NUTRITION INFO PER SERVE 324kJ, protein 4g, total fat 0g (sat. fat 0g), carbs 11g, fibre 3g, sodium 57mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb BERRY JELLY MOUSSE Crimson mousse, cooling mint, a cheerful wobble… this is jelly for grown-ups! see recipe, page 72 >> YOGHURT AND BERRY CHEESECAKE Creamy, dreamy and delish. It’s pure decadence – minus the guilt. see recipe, page 72>> How our food works for you see page 80 NUTRITION INFO PER SERVE 523kJ, protein 6g, total fat 7g (sat. fat 4g), carbs 10g, fibre 1g, sodium 116mg • Carb exchanges ½ • GI estimate low • Lower carb NUTRITION INFO PER SERVE 349kJ, protein 5g, total fat 2g (sat. fat 2g), carbs 11g, fibre 1g, sodium 76mg • Carb…

SUPERMARKET CRUSH Clean beans Make sure you try out Edgell Snack Time, a range of bean snacks that taste great but are also good for you! Containing a combination of low GI carbs, plant-based proteins, healthy fats and fibre, they will give you a kick of nutrients and long-lasting energy. The range includes Chickpeas with Olive Oil & Sea Salt, with Olive Oil, Garlic & Rosemary, or with Zesty Vinaigrette; and Red Kidney Beans with Chilli & Olive Oil. Eat on their own as a snack or throw them in a salad (check out our tasty 60-second lunch). Available from Coles, Woolworths and independents, $1.30 each. A healthy outside starts from the inside– Robert Urich HEALTH TIP Golden crush Sweet potato, also known as kumara or yam, is not actually…

With an increasing number of food products appearing on the supermarket shelves each week, and many of them covered in nutrition ‘claims’, shopping for a healthy diet isn’t always easy. But by understanding what to look for, selecting the right foods for your diabetes-friendly eating plan doesn’t have to be mission impossible. Check the ingredients The ingredient list is an often overlooked but important part of a food label. It lists each of the ingredients in the product, in descending order of quantity. The ingredient list can help you to identify the source of various nutrients in the product. For example, is the sugar content coming from the natural sugars in fruit or dairy, or from added sugars? An important tip: if the ingredient list is full of things you…

“Zachary’s had infections before, but the one that showed up on Christmas Day in 2018 was different,” says Jeanette Wall, Zachary’s mum. Now 14, he was diagnosed with type 1 diabetes when he was six and uses an insulin pump to manage it. When Jeanette noticed that a hot and angry looking abscess that had developed at his infusion site was doubling in size every hour, she knew they had to move fast. “He spent eight or nine hours hooked up to wires in hospital, and it took three bags of intravenous antibiotics to get it under control,” says Jeanette, “so we made the right call.” Jeanette is right. Despite being vigilant about his insulin-pump hygiene, Zachary’s infection was caused by staph, a bacteria that has the potential to enter…

This is a simple programme, with clearly defined stages – first, lose weight rapidly with a clear end point; second, reintroduce ordinary foods step by step; third, keep the weight down long term. A rapid weight-loss phase followed by a stepped return to normal eating is very different from the standard advice of ‘slow and prolonged’ of recent years. The 1, 2, 3 approach recognises that losing weight is a distinct activity, separate from the matter of keeping the weight steady in the long term, and that there are many benefits from losing weight fast in the first instance. There are other approaches to losing weight. However, several high-quality studies have shown that going on an intensive rapid weight-loss diet for a period is not only effective for most people,…

The Diabetes Support Australia and New Zealand group is the largest all-inclusive diabetes Facebook support group for people living here and across the Tasman. But there are a few other groups on Facebook you should also consider joining: • Type 1 Diabetes Support Group Australia. With 5500 members, as the name suggests this is a support group for people living with, or caring for someone with, type 1 diabetes in Australia. • Type 2 Diabetes Support Group. A community for people living with type 2, the group encourages a low-carb lifestyle as a diabetes management tool and has about 35,000 members from all over the world. • LADA Support Group for People Living with Type 1.5 Diabetes. A group for people living with latent autoimmune diabetes in adults (LADA), also…

1 MARCH IN PLACE Lift one foot off the ground, then the other. Gradually increase your knee height until your thighs are perpendicular to the floor. 2 SIDE STEPS Step to the right with your right leg (A). Step your left leg to meet the right, then tap your left foot on the floor (B). Then reverse the move: step to the left with your left leg, step with your right leg to meet your left, and tap your right foot on the floor. 3 WALK FORWARD AND BACK Clear your space. With your chest and head up, take three steps forward, walking heel to toe. Pause, then take three steps backward, walking toe to heel. 4 SHOULDER RAISES Stand tall with your arms at your sides, elbows bent slightly…

Northern Territory Discover the rich culture and historical heritage of Darwin The attractive Darwin Waterfront Precinct is where you begin your walk. This area is home to the Larrakia people who, for centuries, traded with the Macassans (from a region of Sulawesi, today known as Indonesia), before the Malay/Chinese settlements and the landing of European settlers occurred. In addition, this area has historical significance as the site of the first bomb – dropped by the Japanese – to land on Australian soil during World War II. Things are very different today, as you can enjoy resort-style luxuries such as the Wave Lagoon or Big Buoy Water Park, or watch or learn something at the convention centre. While you are here, make your way along the historic Stokes Hill Wharf to…

When you subscribe to Diabetic Living 4 Ingredients Diabetes is a must-have whether you're living with diabetes or living to prevent it. With the assistance of Diabetes Australia, best-selling cookbook author Kim McCosker ensures these super-simple recipes are nutritious, delicious and satisfying for everyone, every day. RRP $19.99 and it’s yours FREE with this subscription offer. Visit 4ingredients.com.au Editor’s note Add this fantastic cookbook to your diabetic culinary collection. These easy recipes are designed to help you manage your blood glucose levels - deliciously! Don’t miss this wonderful cookbook AND a 29% annual saving when you subscribe to Diabetic Living. Alix Davis, Editor THAT’S JUST $4.25 3 GREAT REASONS SAVING YOU 50% TO SUBSCRIBE! on the cover price FREE 4 DELIVERY INGREDIENTS DIABETES recipe book ONLY NEVER $35.99 for 6…

Minimise your risk People with diabetes are in the ‘high risk’ group when it comes to being impacted by the coronavirus. The same can be said for the seasonal flu. Having diabetes increases the chances of getting very unwell if you are infected with a virus. For this reason, it’s especially critical you take steps to avoid becoming unwell and have a plan to manage diabetes and health if you do. The best way to reduce the risk of infection is good hygiene, especially washing hands often with soap and water – including before and after eating or prepping food and after using the toilet. When this isn’t possible, use alcohol-based hand sanitisers. Physical distancing and self-isolation will also help. Learn more at health.gov.au. How to avoid complications 1 Have…