Innholdsfortegnelse for November - December 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…

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 in the…

PANTRY STOCK Use in sauces, soups or pasta sauces. CAPERS Finely chop and use in dressings, or throw a few whole into a salad to add a salty hit. NOODLES Use to make a Thai-style noodle salad, packed with lots of shredded vegies and fresh herbs. TAHINI Use to make your own hummus. PUMPKIN SEEDS Lightly toast and sprinkle on salad, or sprinkle a few over Special K with a handful of roughly chopped walnuts and some fresh berries. CHILLED HOT SMOKED SALMON Break into pieces and throw into your favourite vegie-packed garden salad. BUTTERMILK Use to make pancakes or dressings. YOGHURT Use in smoothies, desserts or spoon on top of curries. VEGETABLES POTATOES Steam and toss in fresh herbs and a drizzle of olive oil and serve as a…

HERB AND GARLIC POTATO SALAD PREP 10 MINS COOK 30 MINS SERVES 10 (AS A SIDE) 1 large bunch basil1kg baby Carisma Potatoes, unpeeled, halved if large100ml extra virgin olive oil2 Tbsp white wine vinegar1 small clove garlicFreshly ground black pepper1 large bunch flat-leaf parsley 1 Bring a large saucepan of water to the boil. Add the basil to the water for 20-30 seconds or until the basil just wilts. Use a large slotted spoon to remove the basil from the saucepan. Set aside. Add the potatoes to the boiling water and cook for 15 minutes, or until tender. 2 Meanwhile, squeeze out the basil over the sink. Put the basil in a small blender or food processor with the oil, vinegar, garlic and pepper. Blend until you have a…

Cook’s Tip Leftover biscotti will keep in an airtight container for up to 2 weeks. STRAWBERRY ROSE MILLE FEUILLE PREP 20 MINS (+ CHILLING) COOK 15 MINS SERVES 4 (AS AN OCCASIONAL DESSERT) START THIS RECIPE THE DAY BEFORE SERVING 300g (1¼ cups) fat-free natural yoghurt½ tsp rosewater2 sheets chilled filo pastry3 Tbsp honey1 Tbsp hot water60g raspberries, mashed with a fork160g strawberries, thinly sliced2 Tbsp flaked almonds, toasted (see Cook’s tip below)2 tsp icing sugar, sifted 1 Combine the yoghurt and rosewater in a medium bowl. Spoon the mixture into a strainer lined with muslin over a large bowl. Gather the muslin over the yoghurt and secure with an elastic band. Place in the fridge overnight in the strainer to drain. 2 Preheat oven to 180°C (fan-forced). Line an…

Extra-virgin olive oil is the best choice for use in salads and cooking. For optimum flavour and to prevent oxidation, shop for olive oils that are sold in dark tinted bottles or metal containers. Avoid keeping your olive oil next to the stove, instead store away from light and heat and use within 6 months. Asian sauces such as soy sauce, curry and chilli pastes, fish sauce and miso are a great way to liven up simple meals although tend to be high in salt, so choose reduced-salt varieties where available. Asian oils, vinegars and soy sauce can be kept at room temperature away from light and heat. Fish sauce, curry pastes, chilli sauce and miso should be refrigerated after opening. Vinegar Adding vinegar to salad dressings and sauces can…

1 If you have diabetes, your falls risk could be more than 30 per cent higher than someone without the disease. That’s according to the results of a 2020 study which found that having type 1 increases the chance of having a fall by 33 per cent, while having type 2 increases the risk by 19 per cent. 2 There are a few reasons why diabetes equals a higher risk of having a fall. One is the complications that go hand-in-hand with the disease, such as experiencing hyperglycaemia or hypoglycaemia. Another reason is that living with diabetes can require using more medication than the general population, with several diabetes medications being identified as having the potential to raise the risk of falls. 3 Diabetes can also affect your bone health.…

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…

When Renza Scibilia was diagnosed with type 1 diabetes in 1998 she was 24 years old, didn’t know anything about the disease and was running her own business teaching music. As a classically trained flute player, she’s the first to admit it wasn’t exactly the obvious training ground for a future career in health advocacy. Fast forward to this year and a few months ago she was speaking at a virtual World Health Organisation event that brought people from all over the globe together to talk about diabetes. “I’d never say diabetes is a blessing,” she says. “I hate diabetes and I find it really tough to find positive things about it. But at the same time the life I have now and the incredible opportunities I’ve had – including…

GROCERIES ❏ 500ml carton salt-reduced chicken stock❏ 230g jar capers in vinegar❏ 300g pkt vermicelli rice noodles❏ 375g jar tahini❏ 400g can no-added-salt lentils❏ 250g pkt pumpkin seeds❏ 420g can no-added-salt canned black beans❏ 60g white crusty roll PANTRY ❏ Olive oil❏ Black pepper❏ 6 cloves garlic❏ Parmesan❏ Gluten-free flour❏ White wine vinegar❏ Caster sugar❏ Fish sauce❏ Brown sugar❏ Smoked paprika❏ Cumin seeds❏ Salt-reduced vegetable stock powder CHILLED ❏ 150g piece hot smoked salmon❏ 600ml carton buttermilk❏ 500g container reduced-fat Greek-style natural yoghurt FRUIT AND VEGETABLES ❏ 1kg bag Carisma Baby Potatoes❏ 2 (about 175g each) orange sweet potato + 160g sweet potato❏ 300g green beans❏ 2 tomatoes❏ 1 bunch silverbeet❏ 1 green capsicum❏ 2 lemons❏ 1 bunch coriander❏ 1 bunch mint❏ 4 Little Gem lettuces❏ 100g sugar snap peas❏…

LEFTOVER PORRIDGE PANCAKES PREP 10 MINS COOK 20 MINS SERVES 4 (AS A BREAKFAST) 150g cold leftover porridge150g (1 cup) self-raising flour2 tsp baking powder1 ripe banana, mashed2 x 60g eggs100ml skim milk400g mixed berries, to serve4 Tbsp reduced-fat Greek natural yoghurt, to serve2 tsp honey, to serve 1 Combine the porridge, flour, baking powder, banana, eggs and milk in a bowl. 2 Spray a large non-stick frying pan with cooking spray. Heat over medium heat. Drop 2-3 tablespoons of the porridge mixture into the pan. Cook for 2-3 minutes or until the underside is golden and bubbles are popping on the surface. Flip over and cook for a further 1-2 minutes or until cooked through. Transfer to a plate and cover with foil to keep warm (alternatively you can…

Kitchen Tips Freezing dairy dos and don’ts ■ Don’t forget to label the food with the name and date it was placed in the freezer, or you can write the best before date if you prefer.■ Hard cheeses like parmesan, cheddar and mozzarella are great frozen, best grated first and then packed in resealable freezer bags. Freeze for up to 6 months.■ Avoid freezing fresh cheeses like ricotta or soft cheeses. These cheeses will be fine if used in a recipe and then the dish is frozen. Discover our supermarket favourites, learn kitchen hints, try some quick and easy recipes, all from food editor Alison Roberts■ Yoghurt can be frozen for up to 2 months, the texture maybe a little grainy on defrosting so probably best used in smoothies and…

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 for…

Dried pasta and noodles Look for wholemeal or wholegrain varieties to add fibre, or try out the legume-based pastas that are now available, such as chickpea or red lentil pasta. When buying dried noodles, check the ingredient list to make sure they aren’t fried in oil. Rice Choose brown or black rice for more fibre and nutrition, or if you prefer white go for lower glycaemic index (GI) basmati or doongara varieties. Barley adds flavour and fibre to soups and stews, and can also be used as a tasty and nutritious alternative to rice in dishes like risotto and pilaf. It is high in soluble fibre and has a much lower GI than rice or other grains. Freekeh and bulgur are varieties of wheat grain which can be eaten in…

1 DIARISE HAPPY TIMES Schedule an enjoyable event into your diary once a week – meet a friend or watch a movie. Unless you commit, it’s easy to overlook doing it. A US study found that people who write down feel-good activities on a calendar, then look at them in tough times, experience a 90 per cent reduction in stress, as it puts feelings into perspective. 2 Crack a smile Smile more and you could live longer! A US study has found that big smilers live an average of seven years more than their unsmiling counterparts. Better still, have a laugh. Laughter reduces stress hormones and releases the happy hormones, endorphins and serotonin. Some Zen Buddhists believe that starting the day with a belly laugh has the same calming effect…

Being told I needed to have injections into both of my eyes was the most terrifying moment of my life. “Two weeks earlier, I’d gone for my annual eye check, expecting to hear it was all clear and was instead given the news that the vessels in the back of my eyes were leaking. I had diabetic macular oedema or DME. “It was 5pm on a Friday evening and I couldn’t get an appointment with a specialist until the following week. I sat there and just thought ‘this is it. I won’t be able to see’. I spent that weekend doing everything with my eyes closed, imagining and trying to work out how I’d manage once I lost my sight. It was very confronting. “In the 10 days between my…

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 five 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,…

MONDAY SWEET POTATO JACKETS WITH STIRFRIED BEEF & BEANS PREP 15 MINS COOK 50 MINS SERVES 2 (AS A MAIN) 2 (about 175g each) orange sweet potatoes200g beef sirloin steak, trimmed of fat2 cloves garlic, finely grated2 tsp smoked paprika1½ tsp olive oil1 green capsicum, halved, deseeded, sliced1 tsp cumin seeds2 tomatoes, cut into wedges420g can no-added-salt canned black beans, rinsed and drained1 tsp salt-reduced stock powder or gluten-free stock powderHandful of coriander leaves, chopped, plus extra whole leaves, to serve1 small avocado, halved, stone removed, peeled, chopped or mashed1 lime, cut into wedges 1 Preheat oven to 180°C (fan-forced). Place the potatoes on a small baking tray and bake for 45 minutes, or until tender. 2 Meanwhile, combine the steak and half the garlic and half the paprika in…

ROASTED CAULIFLOWER CHEESE PIZZA PREP 10 MINS COOK 1 HOUR 5 MINS SERVES 4 (AS A MAIN) 1 Tbsp olive oil1 clove garlic, crushed700g cauliflower, trimmed and broken into small florets, stalk chopped4 Tbsp mascarponeFreshly ground black pepper1 x 12 inch Tip Top Wholemeal Pizza Base or gluten-free pizza base50g piece parmesan, finely grated 1 Preheat oven to 180°C (fan-forced). Line a baking tray with baking paper. 2 Combine the oil and garlic in a large bowl. Add the cauliflower and toss to combine. Tip onto the lined tray. Roast for 30-45 minutes or until the edges have browned a little and the cauliflower is tender. 3 Spread half the mascarpone on the pizza base and season well with pepper. Scatter over the cauliflower and dot over the remaining mascarpone.…

Cook’s Tip Keep the biscuits in an airtight container for up to 4 days. MUESLI & HONEY BISCUITS PREP 10 MINS (+ 20 MINS RESTING) COOK 15 MINS MAKES 20 (1 PER SERVE; AS A SNACK) 250g no added sugar natural muesli with dried fruit and nuts80g (½ cup) self-raising wholemeal flour½ tsp mixed spice70ml olive oil100g honey60g egg 1 Line two baking trays with baking paper. Put the muesli, flour and mixed spice in a large bowl and stir to combine. Put the oil, honey and egg in a jug and whisk to combine. Pour the honey mixture into the bowl with the dry ingredients and stir until well-combined. Set aside for 20 minutes to rest. 2 Preheat oven to 150°C (fan-forced). Roll spoonfuls of the mixture into 20…

HERBED SWEET POTATO WEDGES Cut 130g unpeeled orange sweet potato into wedges. Place on a tray lined with baking paper and spray with cooking spray. Sprinkle over some dried mixed herbs (or you could use finely chopped fresh herbs). Roast in an oven preheated to 210°C (fanforced) for 20-25 minutes or until tender and slightly crisp. Combine 1 Tbsp light sour cream, a squeeze of fresh lemon juice, a pinch of smoked paprika and freshly ground black pepper in a small bowl. Serve with the wedges. Serves 1. PER SERVE 648kJ, protein 3g, total fat 6g (sat. fat 3g), carbs 20g, fibre 4g, sodium 18mg • Carb exchanges 1½ • GI estimate low • Gluten free HONEY AND CINNAMON POPCORN Pop 30g popping corn in a microwave popcorn maker or…

Canned fish including tuna, salmon and sardines are a great alternative to fresh fish and are rich in healthy omega-3 fats. They can be added to salads or sandwiches, made into patties or stirred through pasta for a quick, healthy meal. Sardines on toast make a tasty cooked breakfast option. Canned legumes are a handy alternative when you don’t have time to prepare the dried variety. Rinse and drain them well and use in similar ways to the dried variety. They don’t need cooking so they can be used in salads or added at the end of cooking to heat through. Unused portions can be stored in an airtight container in the fridge and used within a few days, or can be frozen for use at another time. Canned tomatoes…

If you have type 2 diabetes, you may have been told it is a progressive condition and that over time you will probably need more and more medication to help manage your blood glucose levels. And while this is the case for many people, research has shown that it doesn’t have to be. In fact, with significant lifestyle changes and weight loss, reversal of type 2 diabetes is possible for many people. The DiRECT study In 2017, results of the Diabetes Remission Clinical Trial (DiRECT) were published, showing that diabetes remission is possible. The researchers studied more than 300 people with type 2 diabetes, diagnosed within the last 6 years and attending general practices in Scotland and England. They were aged between 20 and 65 years and were carrying excess…

In the 1950s the majority of boys born in Australia were circumcised, but since then, expert medical bodies have agreed that the risks of circumcision performed for non-medical reasons outweigh the benefits. As a result there’s been a significant shift away from the procedure and now, fewer than 20 per cent of Australian boys are circumcised. But uncircumcised penises are at risk of something called phimosis. A condition that may persist from childhood or be acquired as an adult, it’s where the foreskin is too tight. “Phimosis is scarring of the foreskin, which gives rise to many symptoms,” says urological surgeon Associate Professor Eric Chung. “Depending on the severity of the condition, a man might not be able to retract the foreskin, causing the collection of smegma which can be…

1 Put walnuts on the menu Packed with alpha-linolenic acid, the plant-based omega-3 essential fatty acid, a new study has added more weight to the idea that walnuts are a heart-healthy addition to your pantry. Performed over a two-year period, the research shows that eating walnuts daily not only decreases levels of total cholesterol, it also lowers levels of LDL cholesterol, the type that’s often referred to as ‘bad’ thanks to the way it collects in the walls of blood vessels, which increases the risk of heart attack and stroke. The researchers behind the finding add that, according to their study, this benefit occurred minus any unwanted weight gain despite walnuts containing a hearty serve of healthy fats. So, how many walnuts shoud you eat to lower cholesterol? Researchers suggest…

FRUIT MINCE PIES SERVES 10 (AS AN OCCASIONAL DESSERT) PASTRY ½ tbsp chia seeds (about 5g)1 egg2 tsp apple cider vinegar100g almond meal40g coconut flour¼ tsp salt½ orange, zest100g butter, at room temperature60g cream cheese, at room temperature FRUIT MINCE 2 green apples, (not peeled) cored and diced into 0.5cm cubes1 tsp cinnamon1 tsp all spice1 tsp nutmeg½ tsp ground cloves (or 4 whole cloves)40g dried unsweetened cranberries40g currants40g mixed peel2 tsp grated root ginger (about 4cm)1 tbsp water1 extra egg for egg washOlive oil or extra butter for greasing 1 Make the pastry: in a clean spice grinder or mortar and pestle, grind the chia seeds into a flour. In a small bowl, lightly whisk chia flour, egg and apple cider vinegar together. Set aside. 2 In a large…