Innholdsfortegnelse for November - December 2020 i Diabetic Living Australia

Dr Kate Marsh Dietitian & 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 Queensland; 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 effective exercise…

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…

How our food works for you see page 73 MONDAY THAI GREEN SALMON BURGERS WITH SPICY SWEET POTATO WEDGES PREP 15 MINS (+ 15 MINS CHILLING) COOK 45 MINS SERVES 2 (AS A MAIN) 150g orange sweet potato, unpeeled, cut into wedges¼ tsp dried chilli flakes250g skinless and boneless salmon fillets, roughly chopped2 tsp Thai green curry paste1 small clove garlic, crushed2cm piece ginger, finely grated¼ small red chill, deseeded, roughly chopped2 (60g each) sourdough rolls, halved, toasted1 Tbsp 97% fat-free mayonnaise SLAW ¼ tsp fish sauceJuice of 1 lime1 tsp brown sugar¼ small red chilli, deseeded, finely chopped2 carrots, peeled into ribbons using vegetable peeler1 Lebanese cucumber, peeled into ribbons using vegetable peeler¼ small bunch mint, leaves torn 1 Preheat oven to 180°C (fanforced). Line one large and one…

How our food works for you see page 73 Packed full of antioxidants and nutrients, blueberries and lychee are the perfect, healthy addition to this dessert. CREAMY BLUEBERRY AND LYCHEE SPONGE SLICE START TO FINISH 25 MINS (+ 4 HOURS CHILLING) SERVES 4 (AS AN OCCASIONAL DESSERT) 75g light cream cheese, softened2 Tbsp skim condensed milk80g drained canned pitted lychees and 2 Tbsp reserved lychee juice (see Cook's Tips, below)140g (½ cup) vanilla fat-free yoghurt1 tsp finely grated lime rind1 tsp powdered gelatine2 Tbsp boiling water50g sponge finger biscuits40g (¼ cup) blueberries, halvedOrganic edible flowers, to decorate (optional) 1 Use hand held beaters to beat the cream cheese and condensed milk in a small bowl until smooth. 2 Blend or process half the lychees in a small food processor until…

How our food works for you see page 73 MEATBALLS ARE LIKE LITTLE MIRACLES IN A MEAL TURKEY MEATBALL SUBS PREP 15 MINS COOK 35 MINS SERVES 4 (AS A MAIN) 400g turkey breast mince1 brown onion, grated30g parmesan, finely grated, plus extra 10g to serveFreshly ground black pepper2 Tbsp olive oil2 cloves garlic, sliced½ tsp dried chilli flakes1 Tbsp tomato purée400g can no-added-salt chopped tomatoes150ml waterFew small basil leaves4 long (50g each) rolls, halved and toasted SALAD 200g cherry tomatoes1 large carrot, grated1 small avocado, dicedBalsamic vinegar, to drizzle 1 Combine the mince, onion, the 30g parmesan and pepper in a bowl. Use your hands to mix until well combined. Roll into 16 even-sized balls. 2 Heat 1 Tbsp of the oil in a large non-stick frying pan over…

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…

SALMON AND RICE CUPS Toss ⅓ cup SunRice cooked brown rice & quinoa blend with 1 chopped Lebanese cucumber, 95g can salmon (in springwater) drained, and 5 halved cherry tomatoes. Divide between 2 small butter lettuce leaves. Drizzle with a mixture of 2 Tbsp low-fat natural yoghurt, 1 Tbsp fresh lemon juice and ½ tsp wholegrain mustard or gluten-free wholegrain mustard. Top with 5g parmesan shavings. Serves 1. PER SERVE 1280kJ, protein 28g, total fat 9g (sat. fat 3g), carbs 24g, fibre 5g, sodium 265mg • Carb exchanges 1½ • GI estimate low • Gluten-free option • Lower carb COTTAGE CHEESE, EGG AND AVOCADO RYVITAS Spread 3 Original Ryvitas with ⅓ small mashed avocado and 3 Tbsp cottage cheese. Top with 1 sliced hard-boiled egg and sprinkled with freshly ground…

SATURATED FAT Meat: chicken skin, processed meats, mince, fatty meat cuts including marbled red meats Baked goods: cakes, biscuits, sweet and savoury pastries, pies Takeaway foods: pizza, burgers Fats: butter, cream, ghee, coconut oil, palm oil MONOUNSATURATED FAT Avocados Nuts and seeds: almonds, cashews, macadamias, hazelnuts, pecans, peanuts Oils: olive oil, canola oil Meats: lean fish and chicken Olives POLYUNSATURATED FAT Omega-3 Fish: salmon, sardines Nuts and seeds: flaxseeds Omega-6 Nuts and seeds: walnuts, pine nuts, pecans, Brazil nuts, sunflower seeds Oils: sunflower oil, sesame oil Soy beans In view of this uncertainty, it may still be a good idea to limit your intake of saturated fat (with the exception of saturated fat from most dairy foods, which does not appear to increase risk of heart disease), or to replace…

Poor oral health conditions and diabetes go hand in hand and there is an inextricable and often overlooked link between the two. Individuals who have diabetes are at greater risk of developing tooth decay and gum disease due to high levels of blood pressure and the increased ratio of salivaglucose. Bacteria feeds and thrives off sugar, so we have to protect those pearly whites in the process. Here are seven things you need to know about dental health. An increased risk Managing your blood glucose levels, or not, has a profound effect on not only your overall health but your oral health. For people with poor blood glucose management there is greater potential for bacteria growth, which ultimately increases the risk of infection. One of these infections is known as…

“Learning I had diabetes didn’t come as too much of a shock to be honest. On top of the fact that I was excessively thirsty and found myself needing the toilet all the time, you can’t eat like I had been and think that something wasn’t going to happen. “Two years ago I gave up smoking and I started eating chocolate and chips as a replacement. My weight climbed steadily until I reached 130kg, a milestone that coincided with the yearly blood test my GP recommended. “So when the results showed I had type 2, I wasn’t really all that surprised. Plus, my dad has type 2, too.” Going into ‘diabetes mode’ “I was diagnosed just before Christmas and New Year’s so with a house full of people and food,…

Now bear with me as I go back in time and remember how pushing forward with hope and positivity made a difference to me regardless of the trouble I felt I was in… As a kid I used to play golf on the school oval, we would make up holes that involved us hitting a ball from a designated tee spot, around a tree or two, maybe past the long jump pit, back to the cricket pitch before we’d finish by hitting the hole, usually a footy post or tree. This particular hole, we needed to go around a pergola post near the school building. I went for a one shot miracle. The ball sailed left from 100m out, nowhere near the pergola post and smashed straight through the school…

2020 has been a tough one and I suspect it’s still going to be a while before things go back to ‘normal’. I mentioned in my last letter that my husband’s 60th birthday was rapidly approaching. However, before that had a chance to arrive, he suffered a stroke–minor thank goodness and he’s making a good recovery, but it was yet another blow from 2020. At times like this, resilience is a quality that will hold you in good stead–enabling you to bounce back from challenges both global (a pandemic) and personal (an unexpected health scare). Turn to our feature on page 101 to learn some strategies that will help you to bend but not break. One of the things that has helped his recovery is exercise–he has always been active…

GUACAMOLE START TO FINISH 15 MINS SERVES 8 (AS A SNACK) ¼ red onion, finely chopped½ clove garlic, crushed1-2 jalapeño chillies (depending on how hot you like it), finely choppedJuice of 2 limes2 small tomatoes, finely chopped3 ripe avocados, cut intolarge chunksHandful coriander leaves, finely chopped100g unsalted plain corn chips or gluten-free corn chips, to serve (see Health Tip, below) 1 Combine the onion, garlic, chilli and lime juice in a large bowl. 2 Add the tomatoes, avocado and coriander. Use a fork to gently crush together, leaving enough chunky avocado so there is a bit of texture in the finished quacamole. Serve with corn chips. PER SERVE 650kJ, protein 2g, total fat 11g (sat. fat 3g), carbs 8g, fibre 7g, sodium 7mg • Carb exchanges ½ • GI estimate…

How our food works for you see page 73 ROASTED MUSHROOM BAKED EGGS PREP 5 MINS COOK 20 MINS SERVES 2 (AS A BREAKFAST) 2 large (300g) portobello or flat mushrooms, stalks removed1 clove garlic, crushed4 small thyme sprigsFreshly ground black pepper2 x 60g eggs2 egg tomatoes, quartered30g rocket leaves2 x 45g slices rye bread or glutenfree bread, toasted 1 Preheat oven to 200°C (fanforced). Line an oven tray with baking paper. 2 Place the mushrooms, top-side down, on the lined tray. Brush a little of the garlic over each mushroom. Top with thyme and lightly spray with cooking spray. Season with pepper. Bake for 10 minutes. 3 Crack an egg into the middle of each mushroom. Arrange the tomato next to mushrooms. Bake for a further 10 minutes or…

We say ‘yes, please!’ to cheese, especially as it has so many nutritional benefits, including being a good source of: • calcium to support the growth and maintenance of strong bones; and • protein for muscle growth and repair. Generally speaking, cheese has little-to-no carbohydrate (unless it has added fruits), so it will not directly affect your blood glucose levels. Cheese counts towards our daily dairy targets, with one serve being 40g hard cheese or 120g (½cup) of soft cheese such as cottage or ricotta cheese. Recommended dairy serves per day However, some types of cheese can be high in total fat and saturated fat which can make weight management difficult and may lead to poor heart health. Furthermore, hard cheeses can also tend to be high in sodium which…

The benefits of exercise for health and wellbeing are well recognised. But when you have type 1 diabetes, exercise becomes another part of the delicate balancing act and can sometimes seem to make it harder to manage your diabetes. By understanding how exercise affects blood glucose levels and learning how you respond to different types of exercise, you can enjoy the benefits that regular exercise provides without upsetting the balance. DL dietitian and diabetes educator Dr Kate Marsh explains. Why exercise? There are many benefits to exercising regularly. Regular exercise: › Improves insulin sensitivity, which means you need less insulin to manage blood glucose levels.› Helps with weight management and reducing body fat levels.› Lowers blood pressure and blood fats and improves the health of your blood vessels.› Reduces the…

APPLE WATCH SERIES 5 Apple (apple.com) is inspiring a healthy lifestyle with their Watch Series 5 (from $649). This advanced smartwatch isn’t just designed to bring text messages and phone calls to your wrist, rather they’ve combined an array of features to help you look after your health. As well as alerting you when you’ve been sedentary too long, Series 5 notifies you if heart rate appears to be too high or too low and the built in Emergency SOS allows you to quickly call for help and alert emergency contacts. Plus, your Dexcom G6 mobile app is compatible! FITBIT CHARGE 4 & SENSE Everything you know and love about Fitbit (fitbit.com/au) is featured in their latest trackers, Charge 4 ($249.95) and Sense ($499.95). If you’re after something slim-built to…

GINGERBREAD FRUIT CAKE PREP 20 MINS (+ 1 HOUR SOAKING AND OVERNIGHT STANDING) COOK 2 HOURS 15 MINS SERVES 30 (AS A SNACK) 600g dried mixed fruit, finely chopped2 Granny Smith apples, unpeeled, cored, coarsely grated125ml (½ cup) brandy, warmed3 x 60g eggs, whisked90g light margarine, melted80g (½ cup) treacle or golden syrup160g (1 cup) wholemeal selfraising flour40g (¼ cup) self-raising flour1 Tbsp ground ginger2 tsp mixed spice80g blanched almonds 1 Combine dried fruit, apple and brandy in a large bowl. Stir well. Set aside for 1 hour to macerate. 2 Meanwhile, preheat oven to 140°C (fan-forced). Spray an 18cm (base measurement) square cake tin with cooking spray. Line base and sides with a double layer of baking paper, allowing the paper to extend about 3cm over the rim of…

How our food works for you see page MISO CHICKPEAS AND AVOCADO ON TOAST START TO FINISH 15 MINS SERVES 2 (AS A BREAKFAST) 420g can no-added-salt chickpeas, drained and rinsed1 Tbsp white miso paste1 tsp sesame oil1 lemon, ½ juiced, ½ cut into wedgesFreshly ground black pepper1 small avocado4 x 30g slices soy & linseed bread1 tsp black or white sesame seeds, to sprinkle1 green shallot, thinly diagonally sliced 1 Put chickpeas, miso, sesame oil and lemon juice in a bowl. Season with pepper. Use a potato masher to crush everything together until you have a rough paste. 2 Scoop the avocado flesh into a separate bowl. Use a fork to mash until roughly crushed. 3 Fold the avocado through the chickpeas, then spread over the bread. Sprinkle with…

IN SEASON Blueberries Australian blueberries are in season between July and April, with peak season being between August and November this year (it changes every year). One cup (150g) of fresh blueberries contains 17g carbs (1 exchange), 3g fibre and close to 50 per cent RDI of vitamin C. When blueberries are plentiful (during high season) and prices are super affordable, why not freeze your own so you have them on hand whenever you want. To do this, simply line a large baking tray with baking paper. Spread out the blueberries so none are touching. Freeze until well frozen. Or, you can simply pat the punnet of blueberries with paper towel to make sure they are nice and dry and stick the whole punnet straight into the freezer. Delicious used…

Think back to a time when you received your HbA1c results and were disappointed by the numbers. What did you do next? How you respond after a setback–whether you sink into frustration or despair or instead focus on what you’ve been doing well, even if the numbers aren’t cooperating–is surprisingly important for your health. The latter shows resilience (the ability to roll with the ups and downs of life), which has been associated with better self-care, reduced stress, and even improved HbA1c levels. Resilience isn’t about being relentlessly sunny. It’s also not a built-in trait, like optimism. This process of bouncing back from difficult experiences is something that anyone can learn. And it can be particularly useful when you’re managing a chronic condition. “Dealing with diabetes is emotionally challenging, and…

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