Innholdsfortegnelse for January - February 2021 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…

MORE THAN 13 IN PEOPLE WITH DIABETES SAY THEY FEEL BURNED OUT BY THE CONSTANT EFFORT REQUIRED TO MANAGE DIABETES.~ Diabetes Australia national survey 2020 DITCH THE PRICKS Researchers at the University of Waterloo, Canada, have developed a new diabetes monitor that can quickly and accurately determine your BGLs without needing to draw blood. This palm-sized device sends radio waves through the skin, into the blood vessels, and reflects back to the device which is analysed by artificial intelligence (AI) software. Changes in BGLs are determined based on a baseline reading obtained by a glucometer or blood test to maintain accuracy. Researchers are exploring the commercialisation of this technology and the development of a safe, reusable and pain-free wearable device – similar to a smartwatch – for people with diabetes.…

BANANA & CINNAMON PANCAKES WITH BLUEBERRY COMPOTE PREP 10 MINS COOK 15 MINS SERVES 2 (WITH LEFTOVERS FOR 2 FOR THE NEXT DAY; AS A BREAKFAST) 65g wholemeal flour2½Tbsp psyllium husk1 tsp ground cinnamon, plus extra for sprinkling2 x 60g eggs125ml (½ cup) skim milk1 small banana, mashed2 eggwhites (from 60g eggs)2 tsp light olive oil320g blueberries Few mint leaves, to serve 1 Place the flour, psyllium husk and cinnamon in a bowl. Add the whole eggs and milk. Whisk together until smooth. Stir in the banana. 2 Whisk the egg whites in a small bowl until light and fluffy, but not completely stiff, then fold into the pancake mix until evenly incorporated. 3 Heat a small amount of oil in a large non-stick frying pan over medium heat. Add…

SUMMER EGG SALAD WITH BASIL & PEAS PREP 10 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 150g Baby Spud Lite potatoes, unpeeled, thickly sliced160g small green beans, trimmed, halved crossways160g frozen peas3 x 60g eggs160g cos lettuce, roughly torn into pieces DRESSING 1 Tbsp extra virgin olive oil2 tsp apple cider vinegar½ tsp English mustard powder or gluten-free powder2 Tbsp chopped mint3 Tbsp chopped basil1 clove garlic, finely grated1 Tbsp capersFreshly ground black pepper 1 Cook the potatoes in a saucepan of simmering water for 5 minutes. Add the beans and peas and cook for a further 2-3 minutes or until all the vegetables are just tender. 2 Meanwhile, boil eggs in another saucepan of simmering water for 6 minutes. Drain and run under cold water. Carefully shell;…

PREP 15 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 60g (⅓ cup) quinoa160ml (⅔ cup) water2 x 125g skinless chicken breasts, trimmed of fat2 tsp olive oilFreshly ground black pepper2 tsp ground cumin2 tsp ground coriander1 red onion, finely chopped1 Lebanese cucumber, finely chopped2 egg tomatoes, finely chopped1 cup mint leaves, roughly shredded, to serve1 Tbsp extra-virgin olive oilZest and juice of 1 lemon2 tsp ground sumacSmall mint leaves, to serve 1 Put the quinoa and water in a small saucepan. Cover; bring to the boil over medium heat. Reduce heat to low and cook, covered, for 10-12 minutes or until the water has been absorbed and the quinoa is tender. Transfer to a bowl to cool. 2 Meanwhile, place chicken breasts between two pieces of baking paper.…

Discover our supermarket favourite, learn kitchen hints, try some quick and easy recipes, all from food editor Alison Roberts Kitchen Tips To extract seeds and pulp from a pomegranate ■ Cut the pomegranate in half crossways and hold it over a bowl. Hit the outside of the pomegranate firmly with a spoon multiple times – the seeds should fall out. If there are any left inside just use a teaspoon to remove them. The juice can stain so be careful to not get any on you. Cucumber ribbons (also great for carrot or zucchini) ■ Use a vegetable peeler to run down the length of the cucumber. The more pressure you apply on the peeler the thicker the ribbons will be. “Food, Friends, Sunshine” SUPERMARKET CRUSH KOJA PROTEIN Pancake Range…

Write your why Next time you feel in control of your health, pull out your journal or a note-taking app and jot down how you feel, recommends licensed mental health provider and behavioural health coach Alexis Elliott. On days you struggle, look back at those notes to remember your end goal. Better yet, use them to create an affirmation or mantra – “I’m powerful” or “I’m confident” – and write it on your bathroom or entryway mirror with a whiteboard marker. Prioritise You don’t have to be 100 per cent perfect to live a long, healthy life with diabetes, says certified medical-surgical registered nurse and diabetes educator Megan Muñoz. Consider the one or two things that make the biggest impact – for instance, checking your BGLs before meals and remembering…

“Being asked ‘has someone spoken to you about your diabetes?’ by a doctor as I was lying in a hospital bed was certainly a shock considering I didn’t know I had diabetes, but at the time, I was far more concerned about the stroke I’d just had. “The day before, I’d woken up with a terrible headache and when my husband Benn came into the room to say goodbye before he headed off to work, I didn’t respond – I couldn’t respond. I could hear everything he was saying but I just couldn’t talk. I’d also dropped something on the floor and while I was convinced I’d picked it up, I hadn’t. It was the scariest moment of my life. “The night before I’d started getting some numbness in the…

I love this time of year. The craziness of Christmas is over and I can relax into summer days that stretch into warm evenings. During this time I love cooking good food – and this issue has plenty of that for you. We’ve got a celebration barbecue menu on page 48, practically effortless no-cook meals on page 56, and a full 7 day summer diet plan to kick start a healthy 2021 starting on page 24. And if you’re craving a cool treat, check out our icy inspirations on page 64. If weight loss is one of your health goals this year, turn to page 82 for our dietitian-approved guide to online resources and programs. We know that a helping hand, expert advice and a supportive group can make all…

Once a year, Santa visits the children of the world and checks in on his cheeky elves; but this year his elves living with diabetes got a little something special. Fifteen-year-old Lachlan Di Pasquale has taken on a mission as “Santa’s Little Diabetic” by designing pumps and CGMs for the Christmas favourite, Elf on the Shelf. “My mum had previously shown me pumps that were available for dolls, but they were quite generic,” he says. “I thought it would be cool for kids to have realistic pumps/CGMs for their toys that are just like their own.” Using a 3D-printer to make them, Lachie has created two sizes for people to purchase. “The first is what I like to call ‘Elf’ size,” he explains. “Meaning they are sized accurately to the…

PEPPER & LEMON SPAGHETTI WITH BASIL & PINE NUTS PREP 10 MINS COOK 25 MINS SERVES 2 (AS A LIGHT MEAL) 150g Slendier SoyBean Spaghetti or 90g wholemeal spaghetti1 tsp olive oil1 red capsicum, finely chopped250g zucchini, grated2 cloves garlic, finely gratedZest and juice of 1 lemon1 cup basil leaves, finely chopped15g pine nuts, toasted (see Cook’s Tip, below right)1 Tbsp finely grated parmesan 1 Cook pasta in a large saucepan of boiling water for 10-12 minutes or until al dente. Drain, reserving some of the pasta cooking water. 2 Meanwhile, heat the oil in a large non-stick frying pan over medium heat. Add the capsicum and cook, stirring occasionally, for 5 minutes. 3 Add the zucchini and garlic to the capsicum. Cook, stirring often, for 10-15 minutes until the…

FULL MENU Nutrition info PER SERVE 2560kJ, protein 47g, total fat 17g (sat. fat 5g), carbs 61g, fibre 12g, sodium 518mg • Carb exchanges 4 • GI estimate low • Gluten-free option SEAFOOD SALAD PREP 15 MINS COOK 10 MINS SERVES 8 (AS PART OF A MAIN OR AS A SIDE) 1 tsp olive oil600g green prawns, peeled and deveined, halved lengthways12 scallops (roe intact), cleaned, halved40g rocket leaves1½ cups picked watercress1 head baby fennel, very thinly sliced, fronds reserved2 Lebanese cucumbers, peeled into ribbons⅓ cup dill leaves150g cooked crab meat DRESSING 2 Tbsp 97% fat-free mayonnaise or gluten-free mayonnaiseJuice of ½ orange1 Tbsp white balsamic vinegar1 Tbsp finely chopped dillFreshly ground black pepper 1 Heat half the oil in a large non-stick frying pan over high heat. Add prawns…

SPICY INDIAN STIR-FRIED PRAWNS PREP 10 MINS COOK 15 MINS SERVES 1 (AS A MAIN) 60g egg1 Tbsp olive oil3 green shallots, cut into 3cm pieces80g frozen spinach, defrosted2 tsp mild curry powder or gluten-free curry powder7 cherry tomatoes, halved80g frozen peas150g green king prawns, peeled and deveined2 Tbsp chopped coriander½ small red chilli, diagonally thinly sliced, seeds removed 1 Bring a saucepan of water to the boil over high heat. Add the egg and cook for 7 minutes. Remove the pan from the heat and drain the egg. Put in a bowl of cold water to cool. Set aside. 2 Meanwhile, heat the oil in a medium non-stick frying pan over medium heat. Add the green shallots and cook, stirring often, for 3-4 minutes or until softens. Stir in…

Cook’s Tips ■ Muffins are suitable to freeze, stored in an airtight container, for up to 3 months. ■ The muffins are best eaten warm; reheat, one at a time, in a microwave oven for about 20 seconds on high ⁄ 100%. Cook’s Tips You will need about four passionfruit for this recipe. You can make the trifle with any seasonal fruit combination or even with canned fruit in natural juices. Canned pears and frozen raspberries work well together. STRAWBERRY AND PASSIONFRUIT BREAKFAST TRIFLE START TO FINISH 5 MINS SERVES 2 (AS A BREAKFAST) 2 Weet-Bix, broken into chunks40g (½ cup) All-Bran Cereal80ml (⅓ cup) fresh passionfruit pulp (see Cook’s Tip, right)270g (1 cup) low-fat natural yoghurt140g strawberries, sliced thinly 1 Layer half the Weet-Bix and All-Bran in two 310ml…

TROPICAL BERRY SMASH Use a fork to smash 125g mixed berries in a serving bowl. Stir in 2 Tbsp low-fat Greek-style natural yoghurt. Drizzle over the pulp of 1 passionfruit. Sprinkle over 10g roughly chopped walnuts and 1 tsp flaked coconut. Serves 1. PER SERVE 719kJ, protein 6g, total fat 9g (sat. fat 2g), carbs 12g, fibre 8g, sodium 50mg • Carb exchanges 1 • GI estimate low • Gluten free AVOCADO, PEA AND MINT DIP Mash the flesh of 1 small ripe avocado with the juice of half a lime. Stir in 3 Tbsp finely shredded mint leaves and ¼ cup cooked, mashed and cooled frozen peas. Season with pepper. Stir in a little finely chopped red chilli, if you like. Serve with vegie sticks. Serves 2. PER SERVE…

The family of low-kilojoule sugar substitutes has almost quadrupled since the 1990s. Those familiar pink and blue packets are now joined by dozens of other granular, icing, liquid, and brown-sugar-like products, not to mention a host of packaged foods that incorporate sugar substitutes. All of these products can be helpful if you’re trying to limit kilojoules or carbs, but how do you know which options to choose? All About Sugar Subs WHAT KINDS ARE THERE? Non-nutritive sweeteners include saccharin, aspartame, acesulfame potassium, sucralose, neotame, advantame, stevia, and monk fruit extract. The first six are developed in a lab, which is why they’re often called “artificial sweeteners.” Stevia and monk fruit extract are the newest additions to the market and are both plant-based, meaning their sweetness is derived from plants. They’re…

The global diabetes community is 463 million adults strong (and counting). That’s nearly one in 10 people, all of whom can offer each other support, understanding, and empowerment. When you’re active in the diabetes community, it not only helps others with diabetes thrive, it also raises diabetes awareness for the 374 million people at risk of developing type 2 diabetes. Plus, research suggests that having social support – from peers, family, diabetes educators – encourages self-care and reduces the burden of day-today management. We also know that engaging in the diabetes online community boosts the likelihood of having lower blood glucose levels and a higher quality of life. Pretty sweet, huh? Here are a handful of ways you can get involved: Meet peers face-to-face in your area. Ask your health…

The 5km is one of the most popular race distances. And it’s easy to understand why. It’s a challenging yet doable distance, even for those who don’t consider themselves runners. Plus, 5km events are a great way to connect with your community, see new sights, and raise awareness for issues you’re passionate about. That’s why thousands of Aussies toe the line each year. If you’re not ready to take part in a public event, that’s OK! Set your own end goal by choosing a date six weeks out and plotting a 5km route to do by yourself or with others. Create your own route or find one on MapMyRun.com/au “Taking time to train outside and flex your competitive muscle can bust stress & improve your mood”…

1 HAPPY DAYS There has been an alarming rise in anxiety and depression, both in Australia and around the world, since the beginning of COVID. This has experts concerned. However, groundbreaking research from the University of South Australia confirms the act of smiling does in fact trick your mind into being more positive. Published in Experimental Psychology, the study’s lead researcher, and human and artificial cognition expert UniSA’s Dr Fernando Marmolejo-Ramos confirms that when you practise smiling it stimulates the emotional centre of the brain, known as the amygdala, which tricks your brain. “When your muscles say you’re happy, you’re more likely to see the world around you in a positive way,” he says. While a smile is not the ultimate cure, it helps to create a more positive environment…

As my Grandpa Theo Taylor used to say… “Robbie… Little changes make for little mistakes”. He was a sailor to the core, a regular competitor in the Sydney to Hobart yacht race as well as other extraordinary nautical challenges. His philosophy was to believe in a person’s ability to guide their own destiny and he was an extremely proud grandfather. While the advice above was imparted to me as I manned the helm of my grandfather’s yacht, DESTINY, he was also managing my navigation of various ships both on the water and off. The advice was something I have carried through life as a check on myself from time to time and I’ve even begun to use it as a guide for my own kids. It may seem cautious but…

MONDAY FISH & CREAMED CORN PREP 10 MINS COOK 20 MINS SERVES 2 (AS A MAIN) 2 (120g each) blue eye cod fillets or firm white fish fillets1 Tbsp olive oil2 Tbsp Masterfoods Smokey Jamaican Barbecue Style MarinadeFreshly ground black pepper½ bunch green shallots300g can corn kernels, drained2 Tbsp Carnation Lite Cooking Cream20g parmesan, finely grated½ small red chilli, deseeded, finely chopped½ small bunch coriander, ½ finely chopped and half leaves roughly choppedLime wedges, to serve1 bunch broccolini, steamed to serve1 large carrot, sliced & steamed to serve Filled with omega-3 fatty acids and vitamins (such as B2 and D) a dish of fish is the healthy way to go! 1 Preheat oven to 180°C (fan-forced). Line a baking tray with baking paper. Place the fish on the lined tray.…

Breakfast Sunday Mushroom hash with poached eggs Monday Peach & orange yoghurt pots with ginger oats Tuesday Mushroom hash with poached eggs Wednesday Peach & orange yoghurt pots with ginger oats Thursday Banana & cinnamon pancakes with blueberry compote Friday Banana & cinnamon pancakes with blueberry compote Saturday Strawberry green goddess smoothie Lunch Sunday Pepper & lemon spaghetti with basil & pine nuts Monday Bulgur & quinoa lunch bowl with avocado topping Tuesday Bulgur & quinoa lunch bowl with beetroot topping Wednesday Zucchini, leek & goat’s cheese soup Thursday Smashed chicken with corn slaw Friday Zucchini, leek & goat’s cheese soup Saturday Grilled vegies with melting eggplants Dinner Sunday Steamed trout with mint & dill dressing Monday Swedish meatballs with beetroot & apple salad Tuesday Smashed chicken with corn slaw…

SWEDISH MEATBALLS WITH BEETROOT AND APPLE SALAD PREP 15 MINS COOK 20 MINS SERVES 2 (WITH LEFTOVERS FOR 2; AS A MAIN) MEATBALLS 500g lean pork mince100g coarsely grated zucchini, squeezed of excess liquid1 brown onion, grated4 Tbsp chopped dill2 cloves garlic, finely gratedFreshly ground black pepper60g egg1 Tbsp olive oil1 tsp thyme leaves2 tsp salt-reduced vegetable stock powder or gluten-free stock powder300ml boiling water2 Tbsp light sour cream SALAD 1 large green apple, unpeeled, chopped1 red onion, halved, thinly sliced4 Tbsp chopped flat-leaf parsley2 tsp drained capersJuice of half a lemon320g cooked beetroot, cut into thin wedges 1 To make the meatballs, place the mince, zucchini and onion in a bowl. Add half the dill, half the garlic and plenty of freshly ground black pepper. Break the egg into…

CHIPOTLE GAZPACHO START TO FINISH 25 MINS (+ 2 HOURS CHILLING) SERVES 4 (AS A LIGHT MEAL) 1kg ripe tomatoes, roughly chopped1 large red capsicum, roughly chopped½ cucumber, sliced1 small clove garlic, grated2 Tbsp olive oil2 tsp chipotle sauce4 green shallots, thinly diagonally sliced40g blanched almonds, roughly chopped3 limes, juiced1 small ripe avocado, cubed1 small red chilli, deseeded, finely chopped½ small bunch coriander, finely chopped 1 Put the tomatoes, capsicum, cucumber, garlic, oil, chipotle sauce, 2 of the green shallots, half the almonds and half the lime juice in a blender. Blend until almost smooth. Pour into a jug and place in the fridge for at least 2 hours to chill. 2 When ready to eat, toss the avocado, chilli and coriander with the remaining green shallot and lime juice.…

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…

VICTORIA MATTHEWS, 54 Avid traveler, type 2. “Diabetes brings up many emotions: surprise, guilt, anger, frustration, defiance. When you feel overwhelmed, take a deep breath, do your research, and learn how best to manage your diabetes – not the diabetes that someone else has.” BUTCH QUICK, 62 Personal trainer, type 2. “Finding a community and a workout partner are very important for sharing info and thriving. You are not alone – and as soon as you realise that, it will get easier.” ERIN MYERS, 30 Host of the Discovering Strength podcast, type 1. “You are so much bigger than this disease. Take control of diabetes – don’t let it control you. You possess the power to turn your situation around and make it something worth fighting for!” ASHLEY NG, 30…

When it comes to managing your health, you are in the driver’s seat. “Your treatment plan has to allow you to live in alignment with the choices you want to be making for yourself and your health,” says Michael Lynch, type 1, a certified diabetes educator and health coach. If you’re not satisfied with any part of your care, it’s up to you to take the initiative to change it. Here, Lynch offers the questions you can ask yourself to help connect with what is and what isn’t working with your diabetes care. If these questions are helpful for you, Lynch suggests working with a health coach who can help you connect with yourself and your desired self-care through openhearted, insightful questions on a regular basis. What’s working? What am…

“When I was 21, I’d been suffering from recurring boils for a few months. I’d have up to 10 at any time on my arms, belly, back, bum… everywhere. I was on every antibiotic, medical body wash, pain killers, anything they could think of, but nothing seemed to get rid of them. Eventually, my doctor suggested I should get tested for diabetes as the boils could be an indication of high BGLs. So off I went to get the glucose test… “I don’t really remember what happened after that, all I remember is sitting in the medical centre - for what felt like forever - getting my blood taken, drinking this horrible green drink and being told I had type 2. “I hated my diagnosis. I was young and was…

MONDAY & FRIDAY STRENGTH TRAINING Strength workouts are important for distance training because they shore up weaknesses and help your muscles avoid fatigue. You’ll alternate between two circuits: Circuit A is an injury-prevention routine created for this program (find it on page 112), and Circuit B focuses on building general strength and muscle endurance (see page 114). TUESDAY STEADY-STATE WALKS These days are for building overall aerobic fitness to help you go the distance. Aim to walk at an easy to moderate pace where you can still hold a conversation (in other words, save your speed for the workouts!). WEDNESDAY & SOMETIMES SUNDAY REST & RECOVERY Recovery days are essential to becoming faster and stronger. While you get an “off” day, your muscles will be hard at work rebuilding and…

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