Innholdsfortegnelse for May - June 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…

GET BACK ON TRACK The NDSS has recently launched a new campaign ‘Back On Track’ to encourage people to reconnect with their diabetes management. Researchers found that over one third of Aboriginal and Torres Strait Islander people said “COVID has had a negative personal impact that has affected their connection to culture and their mental and physical health”. Due to the year that was 2020, many people with diabetes may not be managing their condition as well as they would have if there were less significant disruptions. Visit ndss.com.au for more information. If you have not consulted your healthcare team recently, be sure to book in and get on top of your diabetes once again. You’re Not Broken By Dr Sarah Woodhouse Penguin, $34.99 Approximately 70-80 per cent of women…

I have type 1 diabetes and have started using a CGM (continuous glucose monitor). The really high glucose levels after I eat are worrying me. How high is too high? Rachel says: If you were only checking your blood glucose levels previously at the 2 hour post-meal time point, you would have not been seeing these high readings soon after eating. The carbohydrate foods that you eat will increase your BGLs. Carbohydrate foods vary in the time they take to break down and for the glucose to enter your bloodstream. Your insulin will also take 10-15 minutes to start working. Everyone is different and will digest food differently. It is recommended you continue to only worry about your blood glucose levels around the 2 hour post-meal time, and don’t worry…

How our food works for you see page 75 GREEN LENTIL HARISSA SOUP PREP 20 MINS COOK 40 MINS SERVES 4 (AS A MAIN) 1 large brown onion, finely chopped2 celery sticks, finely chopped2 large parsnips, finely chopped2 Tbsp olive oil2 cloves garlic, crushed1 bunch coriander, leaves and stalks separated, stalks finely sliced2 tsp ground coriander1 tsp ground turmeric1 tsp ground cinnamon1 Tbsp harissa or gluten-free harissa150g dried green lentils625ml (2½ cups) salt-reduced vegetable stock or gluten-free stock375ml (1½ cups) water2 leeks, halved lengthways, cleaned, finely chopped420g can salt-reduced chickpeas, drained and rinsed50g kale, thick stalks discarded, leaves shreddedFreshly ground black pepper1 lemon, cut into wedges 1 Put the onion, celery and parsnips in a large saucepan with the oil. Cook, stirring often, over low heat for 10 minutes or…

How our food works for you see page 75 HEALTH TIP Opt for short-cut bacon and trim all visible fat before cooking in a non-stick pan or on a hot barbeque grill until crispy. BANANA COLADA START TO FINISH 5 MINS SERVES 2 (AS A BREAKFAST) Make 2 serves of porridge. Split a banana lengthways and place one half on top of each bowl of porridge. Squeeze over a little lime juice and top each bowl with 1 Tbsp Siggis coconut yoghurt, 1 Tbsp toasted coconut shavings and a maraschino or glacé cherry. Nutrition info PER SERVE 1140kJ, protein 13g, total fat 7g (sat. fat 4g), carbs 37g, fibre 5g, sodium 74mg • Carb exchanges 2½ • GI estimate low BASIC PORRIDGE START TO FINISH 10 MINS SERVES 1 (AS…

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-, mediumor 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 for…

It is important to continue to be breast aware after a diagnosis of diabetic mastopathy, and see your doctor if new lumps appear. Breast cancer is still a much more common condition than mastopathy, affecting 1 in 7 women. Weight gain after menopause is a significant risk factor. Being breast aware means checking your breasts regularly so that you are familiar with how your breasts normally look and feel, and therefore you are more likely to notice any unusual changes. It is also recommended that women over the age of 50 have a screening mammogram every 2 years. Mammograms can pick up breast cancer when it is the size of a grain of rice, years before a lump can be felt. Breast cancer is highly treatable if diagnosed early, with…

Faced with the prospect of planning for life’s worst-case scenarios – losing your physical or mental faculties, being unable to make decisions or care for yourself and, of course, your death – most of us prefer to climb into bed and pull the blankets over our head. The plain fact is, when it comes to these big issues, most of us are worryingly unprepared, according to recent surveys. As a nation, it seems that far too few of us have made a will or set in place arrangements for others to take over decision-making and manage our financial affairs if we become unable to. Research undertaken by the NSW Government also showed that, while 85 per centof adults with ageing parents expected to be involved in some aspect of decision-making…

The COVID-19 vaccine rollout kicked off in Australia in late February. A few months on you’ve probably still got questions or concerns, even if it’s only wondering when it’ll be your turn to get vaccinated. So, whether you’ve already received yours, are looking forward to getting it or are still feeling a little hesitant, we’ve answered some common vaccine-related questions. Q. There’s hardly any coronavirus in Australia. Why should I get vaccinated? People with diabetes have a higher risk of experiencing serious, and even deadly, illness if they catch COVID-19. As a result, Australia’s peak diabetes organisations are encouraging all Australian adults with diabetes to get vaccinated as soon as it’s available to them. But it’s also an important thing to do to help protect others. Once a large number…

If you have mobility issues, exercise can help build muscles that take the pressure off joints and improve balance. Here’s how: If you have Arthritis: Exercise physiologist Christine Armarego recommends water-based activities for people with arthritis; as water takes the strain of supporting body weight out of the equation. She also uses resistance training to build muscles for dynamic stability. ‘Having stronger muscles around the joint helps to keep it in better alignment and prevents the progression of arthritis,’ she says. If you have Neuropathy (nerve damage): ‘I recommend a program of balance retraining at home. If you’ve lost some feeling in your feet, you can train your muscles and vision to compensate,’ says Armarego. In addition, a resistance-training program will burn kilojoules and get your BGLs on a more…

The cold creeps up on you pretty darn fast, as does the realisation that your plan of retaining any summer fitness has holes all through it. It’s a tough life fact to grapple with and many a middle-aged snapped knee ligament or Achilles tendon will lend support to the realisation that the days of competitive winter sport are over for me. I’ve seen two mates snap an Achilles playing over-40s basketball and another do his while playing mixed netball. What were you thinking, men? In the past, glorious, youthful weekends would have me running to the edge of my endurance on a Saturday, training to do it all again two nights a week and still allowing for a few beers and somewhat sloppy diet along the way to a hopeful…

NEXT ISSUE ON SALE 24 JUN As Autumn slips into Winter my mind (and stomach) turns to thoughts of soup. It really is the perfect food – heating your hands as you clasp a bowl or mug, warming you from the inside out after a cold day and filling you up with plenty of healthy ingredients. Bonus points – it’s easy to make and ideal to freeze in portions so your future self will thank you on a busy night when cooking dinner just isn’t going to happen! Turn to page 36 for our delicious soup feature and you’ll find a couple of others scattered through the issue as well. I know I’ll be starting with our cover star and working (and slurping) my way through all of them. Another…

I have type 2 diabetes and have recently been diagnosed with high cholesterol. My GP has given me 3 months to see if I can lower it with dietary changes, before considering medication, but I am confused about what I should and shouldn’t be eating. Can you help? Kate says: There are many dietary changes you can make to help with cholesterol lowering. These include replacing saturated fat (found in animal foods, palm and coconut oil) with polyunsaturated and monounsaturated fats (found foods such as nuts, seeds, avocado and olive oil) and increasing intake of soluble fibre (in food such as oats, barley, legumes and psyllium husks), nuts and soy foods. Incorporating plant sterols (in fortified foods or supplements) can also help. In fact, one study found that the combination…

How our food works for you see page 75 CREAMY SALMON & POTATO SOUP PREP 15 MINS COOK 40 MINS SERVES 4 (AS A LIGHT MEAL) 25g light margarine1 large brown onion, chopped1 large leek, chopped, rinsed and drained300g floury potatoes, cut into bite-sized chunks375ml (1½ cups) salt-reduced chicken stock or gluten-free stock375ml (1½ cups) water80ml (⅓ cup) light thickened cream70g (⅓ cup) Greek natural yoghurt250g hot-smoked salmon, skin removed and broken into flakesGround white pepper2 Tbsp chopped chives2 Tbsp chopped flat-leaf parsley 1 Melt the margarine in a large saucepan over medium heat. Add the onion and leek and cook, stirring occasionally, for 15-20 minutes or until really soft. Add the potatoes and cook, stirring, for 1 minute. Pour in the stock and water. Bring to a simmer. Cook…

LOWER-CARB OPTION Swap the regular pasta for 250g Atkins Low Carb Penne. How our food works for you see page 75 Pumpkins are a good source of carotenoids, which can be converted to Vitamin A in the body to support your eye health, immune system and skin. HEALTHY TIKKA MASALA PREP 15 MINS COOK 55 MINS SERVES 4 (AS A MAIN) 1 large brown onion, chopped4 large cloves garlic3cm piece ginger2 Tbsp olive oil600g skinless chicken breast fillets, trimmed of fat, cut into chunks2 tsp ground cumin2 tsp garam masala2 tsp ground coriander2 tsp ground turmeric1 tsp cayenne pepper400g can no-added-salt chopped tomatoes40g almond meal200g baby spinach leavesFreshly ground black pepper3 Tbsp fat-free natural yoghurt½ small bunch coriander, chopped100g brown basmati rice, cooked following packet directions, to serve 1 Put…

BASIC CURRIED ROAST CHICKPEAS PREP 5 MINS COOK 20 MINS SERVES 10 (AS A SNACK) 2 x 420g cans no-added salt chickpeas1½ Tbsp olive oil1 tsp caraway seeds1 tsp mustard seedsFreshly ground black pepper1 Tbsp curry powder or gluten-free curry powder 1 Preheat oven to 180°C (fan-forced). Drain the chickpeas and pat dry with a tea towel to remove as much moisture as possible. 2 Tip the chickpeas onto a roasting tray. Drizzle over the oil, caraway seeds, mustard seeds and pepper. Toss to combine. Roast for 20 minutes or until the chickpeas are golden brown. 3 Add the curry powder to the chickpeas and toss to combine. Nutrition info PER SERVE 263kJ, protein 3g, total fat 3g (sat. fat 1g), carbs 5g, fibre 3g, sodium 18mg • Carb exchanges…

Kitchen Tips Buying and storing dried spices and herbs. Try to buy smaller quantities of dried herbs and spices and use the ‘best before date’ to guide you on its freshness. Dried herbs and spices all contain volatile oils that will evaporate over time and with that the flavour and aroma lessens. The best way to check if your dried herbs and spices are okay is a little different depending on whether it is a ground or whole spice or dried herbs. For ground spices, simply smell them and if you can detect some aroma and pungency then they should be ok to use. For whole spices, like cinnamon sticks, just break a piece off and smell. For dried herbs, just rub together with your thumb and finger, if the…

THE MIRROR CHECK Inspect your breasts with arms by your side, behind your head and then hands on hips. At each step, look for any dimpling of the skin or pulling in of the nipple, as well as any changes in shape, size or colour of your breasts (including your nipples). THE LYING DOWN CHECK Lying on your back helps flatten your breast tissue, making it easier to examine. Use the pads of your three middle fingers moving around the entire breast in a circular pattern. Cover the entire breast area from your breastbone to your armpit and from the bottom of your breast to your collarbone. Feel for any lumps or thickened areas. THE SHOWER CHECK Use the same technique for The Lying Down Check.…

GET A SOLICITOR If you don’t already have a trusted legal advisor, it’s time to find one. Ask friends and family for recommendations or contact The Law Society or Institute in your state to find a practising solicitor in your area. TAKE ADVICE It can be tempting to grab one of those ‘off the shelf’ legal will kits online or from the newsagent and, at a pinch, it might serve the purpose. However, as you get older and accumulate more assets, and possibly children, you’ll need a solicitor to help you make a legally binding will. MIND THE KIDS In the event of your death, and if your children are minors, nominate guardians who can look after them until they come of age. Ask the nominees first and, ideally, have…

Despite being 100 years old, the discovery of insulin is still regarded as one of the biggest breakthroughs in medical history. Proof? It’s no coincidence that the date of World Diabetes Day, which occurs on November 14 every year, is the birthday of Frederic Banting, one of the researchers who made the discovery working in a lab at Canada’s University of Toronto in 1921. In short, identifying insulin and the role it plays in diabetes was a game changer. Just a few months later in January 1922, the first injection of insulin was given to a person, a 14-year old boy called Leonard Thompson who’d been diagnosed with diabetes two years earlier. A pharmaceutical company began producing insulin commercially the following year and the rest is history. One hundred years…

Healthy eating and exercise can both help to manage blood glucose levels (BGLs) and therefore benefit people with type 2. However, I often see people overcompensate with bigger meals or extra snacks when they start an exercise program. This results in higher BGLs and often weight gain. To avoid this, aim for three meals and 2-3 balanced snacks each day. Try not to have a large meal directly before you exercise as this can cause stomach upsets. If you’re hungry and feel you need to eat, have a small low-GI snack such as an apple or a tub of low-fat yoghurt. Most people don’t need sports drinks before or during exercise, unless you’re doing intense aerobic exercise for more than an hour. Sports drinks tend to be high in sugar…

My 9 year old son started inter-school sport (soccer) this term. We find later that night and sometimes even the next morning he will go very low. Is this normal? Elissa says: I experienced very similar with my sons when they were playing school and extracurricular sports like footy. I found that even if their BGL reading was fairly normal after they played, they would regularly go low anywhere within the next 24 hours seemingly out of nowhere. I use to make sure my kids tested immediately after the game and every few hours after strenuous activity. This could be something to discuss with your son’s endocrinologist and/or diabetes educator for medical advice regarding insulin rates post-sport. If your child uses an insulin pump, an endocrinologist can assist with adjusting…

For the first two years, I think I was really ignorant to how diabetes affects Tristan’s life,” says 26-year-old Ash, whose partner of four-years has type 1. “He’s very happy-go-lucky, and doesn’t talk about it if he’s had a bad night sleep, or if he’s feeling drained. But because he never made it seem like a big deal, I mirrored his attitude, without really understanding what he was going through.” Although there were moments when Tristan, 29, would ask Ash to grab him a Coke when he felt his sugars drop, she’d only ever had passing interactions with people with diabetes, so she didn’t know what living with diabetes meant. However, when they moved in together in 2019, the mirror was shattered. “We woke up one morning, and Tristan wasn’t…

DATE AND ALMOND Put 1 Tbsp almond spread, ½ chopped frozen banana, 150ml almond milk, 2 pitted chopped dates and 1 tsp psyllium husk in a blender. Cover and blend until smooth. Serve immediately. Serves 1 (as a breakfast). Nutrition info PER SERVE 1070kJ, protein 3g, total fat 13g (sat. fat 2g), carbs 29g, fibre 7g, sodium 156mg • Carb exchanges 2 • GI estimate low • Gluten free GREEN GIANT Put a handful of baby spinach leaves, ¼ chopped avocado, ¼ chopped frozen banana, 1 chopped kiwi fruit, 150ml chilled unsweetened apple juice and juice of half a lime in a blender. Cover and blend until smooth. Serves 1 (as a light meal or light breakfast). Nutrition info PER SERVE 738kJ, protein 3g, total fat 6g (sat. fat 1g),…

How our food works for you see page 75 LOWER-CARB OPTION Switch out the burger buns for 1 Little Gem Lettuce, divided into 4 lettuce cups. Cook’s Tip If you can’t find any buttermilk, add 1 tsp fresh lemon juice to ⅓ cup milk. Stand for 5 minutes. Stir and use. BARBECUE SALAD PIZZA PREP 25 MINS COOK 20 MINS SERVES 3 (AS A MAIN) PIZZA DOUGH 200g white bread flour, plus extra for dusting½ tsp dried yeast120ml lukewarm water TOPPING 3 Little Gem lettuces, halved lengthways200g broccolini6 green shallots, trimmedOlive oil, for brushing30g walnuts, toasted, roughly choppedZest of 1 lemon DRESSING 80ml (⅓ cup) buttermilk (see Cook’s Tip)2 Tbsp Greek-style reduced-fat natural yoghurt1 tsp Dijon mustard½ clove garlic, crushedJuice of 1 lemonFreshly ground black pepper 1 To make the…

Eating well doesn’t have to mean totally overhauling your diet. Making just a few small swaps to your usual meals and snacks can really add up. To lose 0.5-1.0kg per week you need to reduce your energy intake by around 2100-4200 kilojoules per day. If you usually have three meals and two snacks, that means shaving 420-840kj off each meal and snack. Here are some simple swaps you can make, which when repeated consistently, will lead to big results over time. These changes won’t only cut kilojoules but will also reduce saturated fat, sodium and added sugars and boost fibre intake The energy content of some fast foods means that making smart switches can really add up, particularly if you eat out regularly.…

TALK IT THROUGH The person you appoint as your enduring guardian must be absolutely clear about your wishes. As this is a position of great responsibility, it’s best decided in consultation with your solicitor and loved ones. PUT IT IN WRITING It will make decision-making less stressful for your enduring guardian if you draw up a living will dealing with such issues as the extent of treatment you should receive if you’re unable to make a competent decision. INVOLVE AN EXPERT For a better understanding of medical options and a doctor’s professional obligations, consider involving your family doctor in discussions. It’s also a good idea to set out your wishes on organ donation.…

Until last year, I’d always assumed type 1 diabetes was only diagnosed in children. And I certainly never thought for a moment that it was to blame for the symptoms I was experiencing. “In fact, even though I’d had gestational diabetes with two of my three children, when I started to feel really tired and noticed that I was drinking water like a fish and needing to go to the toilet a lot more, I didn’t think ‘diabetes’ at all. “I’d given birth to Gracie, my youngest child, a few weeks earlier and had been having a bit of trouble feeding her, so I’d started pumping my milk for her instead. I just put what I was experiencing down to being a ‘pumping mum’. “But when I noticed my eyes…