Innholdsfortegnelse for January - February 2022 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 disease caused by a combination of genetics and unknown factors, none of which are related to lifestyle. The body’s immune system destroys the cells of the pancreas, which means it’s unable to produce any insulin and makes life-long treatment with insulin therapy essential. TYPE 2 is where the pancreas doesn’t produce enough insulin or where the insulin it does produce isn’t working properly. Risk factors for type 2 include a family history of the disease, age, ethnicity and lifestyle factors. Lifestyle modifications and/or medication are used to manage type 2 diabetes. GESTATIONAL DIABETES develops during pregnancy and while it usually disappears after giving birth, it may increase the risk of developing type 2 in future. Affecting one in seven pregnancies, it’s the fastest growing type of…

Keep it green By now you’ve no doubt heard about the health benefits of sticking to a Mediterranean-style diet, but a new study says a green-Mediterranean diet could be even better for you. When people committed to that type of diet, they not only lost weight, but their levels of a hunger hormone called ghrelin bounced back higher than ever, too. And that’s good news for all kinds of reasons, with higher ghrelin levels linked to improved insulin sensitivity and improved fat loss from around the stomach area. So what does a green-Mediterranean diet look like? For the purpose of the study, as well as making red meat a no-go zone, it was rich in green tea as well as a green leafy vegetable called mankai, but you can create…

Q: My GP says I don’t need to see a diabetes educator because my glucose levels aren’t too bad. I think I’d still like to though – what are my options? Rachel says: It’s best practice that when you’re first diagnosed with diabetes, you receive some specific diabetes-related education. Not only will this education set you up to understand what you can expect and anticipate for the future, having this early knowledge and understanding is key to managing your diabetes as best you can and so you can continue to live well. With the support of a credentialled diabetes educator, or CDE, there’s the potential for some people to be able to delay taking extra medication and to help prevent the long-term complications associated with diabetes. While you do need…

PANTRY CHIPOTLE SAUCE use in Mexican cooking or add a little to your salad dressing for a flavour hit. CANNED TOMATOES use in pasta sauces or mash and use to spread over pizza bases. PISTACHIO NUTS roughly chop and use in salads or munch on a few for a snack. QUINOA cook and use in salads or use as a replacement to rice in your favourite healthy fried rice recipe. TAMARIND PUREE use in curries or marinades, or add a little to an Asian-style dressing. TORTILLA CHIPS use to make vegetarian nachos. Or crushed a handful and sprinkle over your favourite salad to add a crunch! PASSATA use in pasta sauces or use as a base to spread over pizza. PITA POCKETS split and fill a little cottage cheese or…

Leftovers Keep the remaining glasses, covered, in the fridge for the next day. Store the almonds in a small airtight container. To serve, continue from step 3. CHIA & ALMOND OVERNIGHT OATS PREP: 10 MINS (+ OVERNIGHT SOAKING SERVES 2 (WITH LEFTOVERS FOR 2 FOR THE NEXT DAY; AS A BREAKFAST) 180g (2 cups) rolled oats50g chia seeds600ml unsweetened almond milk2 tsp vanilla extract125g punnet raspberries100g almond yoghurt2 x 125g punnet blueberries2 Tbsp almond milk, extra, per person, to serve20g flaked almonds, toasted, to serve (see Cook’s tip) 1 Put the oats and chia seeds in a large bowl. Pour over the milk and vanilla extract. Stir. Set aside for 5-10 minutes for the oats to absorb some of the liquid. 2 Reserve 16 of raspberries, then add the remainder…

Leftovers Place the remaining pasta mixture in an airtight container and keep in the fridge for up to three days. Add the apple, nuts and lettuce on the day you’re eating it. APPLE, PENNE & WALNUT SLAW PREP 15 MINS COOK 15 MINS SERVES 2 (WITH LEFTOVERS FOR 2 FOR ANOTHER DAY; AS A MAIN) 200g wholemeal penne or gluten-free pasta300g reduced-fat Greek natural yoghurt4 tsp sherry vinegar2 tsp English mustard powder4 green shallots, finely chopped6 stalks celery, finely chopped1½ x 400g cans no added salt chickpeas, rinsed and drained30g raisins2 red apples, unpeeled12 (35g) walnut halves, broken up8 crisp iceberg lettuce leaves 1 Cook the pasta in a medium saucepan of boiling water for 12 minutes, or until al dente. 2 Meanwhile, to make a dressing, whisk the yoghurt,…

BEETROOT HUMMUS START TO FINISH 10 MINS SERVES 6 (AS A SNACK) Tip a 420g can drained no-added-salt chickpeas (reserving a few to scatter over at the end) into a food processor along with 300g cooked beetroot, 1 clove garlic, 1 Tbsp tahini and the juice of ½ a lemon. Season with pepper. Cover and process until smooth. Spoon into a bowl and top with the remaining chickpeas, 1 Tbsp roughly chopped hazelnuts, 1 Tbsp pumpkin seeds and 1 tsp nigella seeds (optional). Finish with a drizzle of olive oil. Nutrition info PER SERVE 564kJ, protein 6g, total fat 7g (sat. fat 1g), carbs 11g, fibre 5g, sodium 42mg ● Carb exchanges ½ ● GI estimate low ● Gluten free ● Lower carb CANNELLINI BEAN, PESTO & CHORIZO DIP PREP…

How our food works for you see page 82 Cook’s Tip Keep these in an airtight container in the fridge for up to 5 days. STRAWBERRY LAMINGTON BITES PREP 15 MINS MAKES 16 (1 PER SERVE AS A DESSERT) 250g punnet strawberries, hulled, chopped1 Tbsp water125g low-fat vanilla yoghurt105g (1¼ cups) desiccated coconut225g piece rectangular plain sponge cake or gluten-freesponge cake 1 Put the strawberry and water in a small food processor and process until smooth. Push the mixture through a fine sieve into a shallow bowl, discarding the pulp. Stir in the yoghurt. Put the coconut on a large tray. 2 Cut the sponge into 16 pieces. Using a sharp knife, trim away the outside edges of the cake. 3 Dip the sponge pieces in the strawberry mixture then…

Being too rigid about lifestyle can lead a person with diabetes to feel that their condition has completely stolen their life. The depression that can result from this may lead them to throw in the towel and rebel by binge eating or refusing to do the essentials, such as taking medication or injecting insulin, to keep themselves well. This is why it’s best to try to lighten up about the condition so it doesn’t weigh the whole family down. How to restore the balance If you’re the one WITH diabetes Talk it over Agree with your partner or parent that if they don’t act like your food police or personal trainer, you’ll keep them in the loop. “By reassuring those close to you about what you did today to look…

Determined to eat healthier or do more exercise this year? You’re not alone. One in two people who make resolutions at the start of a fresh year focus on exactly the same things. Trouble is, research shows that two thirds of them will have given up by the time January 31 rolls around. With statistics like that, you’d be forgiven for thinking ‘why bother’, but the results of a study published in 2020 show that setting goals can have the desired effect, as long as you’re smart about it. “It’s good to have a goal set so you can keep it in mind as you continue to monitor your progress, and so you can celebrate once you achieve it,” says the study’s co-author, Dr Dominika Kwasnicka, a behavioural scientist from…

Summer holidays are the most wonderful time of the year and this year I think we’re all going to appreciate them more than ever. I know I’ll be enjoying travelling again and seeing family for real instead of just on a Zoom call. Christmas and summer entertaining does present some challenges however, all of sudden I find myself eating party food for every meal and letting my exercise regimen lose steam as I’m out of my regular work routine. To help you stay on track, we’ve got a handy guide to some of the season’s challenges on page 108. Check it out to discover some strategies that will have you maximising fun and good health over the summer. Medication for type 2 diabetes is a topic that comes up a…

It’s my sweet tooth! It’s not that simple. The cause of type 1 diabetes has nothing to do with diet or lifestyle choices, and even though being overweight is a risk factor for developing type 2, it’s not just sugar that contributes to that. The fact is, eating too much sugar doesn’t cause diabetes. No more chocolate! False. As long as chocolate, or any food that contains added or natural sugars, is eaten as part of a healthy meal plan or combined with exercise, people with diabetes can definitely still enjoy it 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 eating’ guidelines recommended for the general…

Q: I was diagnosed with diabetes late last year and now that it’s summer, I’m wondering if it’s still okay to go barefoot or just wear thongs outside? Danielle says: Bare feet and thongs should be reserved for limited activities and short periods of time, especially when you’re outdoors. Instead, consider wearing sandals or reef shoes that will provide better protection for your feet. When purchasing new summer footwear like sandals, make sure they’re the correct style, shape and size for your feet, because blisters tend to develop more often when sock-free feet are sweaty and can move around in a shoe. Avoid too-tight straps, too, as these may cause crowding and rubbing of the toes. Always remember to apply sunscreen to your feet if any skin will be exposed, and…

Even though Mark Shah lives with type 1 diabetes himself, it’s not the reason he wanted to become a diabetes educator. In his own words, after qualifying as a registered nurse, it just kind of ‘happened’. “In my early years as a nurse, I worked on renal wards, looking after people with kidney problems. Some needed kidney transplants, some needed dialysis and for quite a few people I was caring for, diabetes-related complications was the reason for their kidney failure. That had a big impact on me. I didn’t like what I was seeing and, perhaps a bit naively, I thought maybe I could do something about it. I guess I wanted to make a difference.” A few fortuitous job opportunities and encounters with supportive colleagues later, and before long…

GROCERIES ❏ 400g can no-added-salt black beans❏ 400g can butter beans❏ 220g jar chipotle sauce❏ 400g can no-added-salt canned tomatoes❏ 80g pkt shelled unsalted pistachio nuts❏ 500g quinoa❏ 220g jar tamarind puree❏ 175g pkt tortilla chips❏ 400g bottle passata❏ 420g pkt Mission Wholemeal Pita Pocket CHILLED (FRIDGE & DELI) ❏ 1 small tub bought coleslaw❏ 1 roasted red capsicum❏ 50g reduced-fat feta❏ 50g sun-dried tomatoes FRUIT & VEGETABLES ❏ 1 large/1 medium brown onion❏ 1 small red onion❏ 2kg pkt arisma potatoes❏ 100g baby spinach leaves❏ 1 zucchini❏ 1 green chilli❏ 2 Little Gem lettuce❏ 2 avocado❏ 1 large tomato❏ 3 limes❏ 1 lemon❏ 1 cup mixed salad leaves❏ 160g orange sweet potato❏ 1 red capsicum❏ 1 Lebanese cucumber❏ 1 piece ginger❏ ½ bunch green shallots❏ 1 bunch basil❏ 1…

Leftovers Keep the remainder of the salad mix in an airtight container in the fridge for up to 3 days. Add the nuts, grapes and lettuce when ready to serve. CHICKEN WALDORF PREP 15 MINS COOK 15 MINS SERVES 2 (WITH LEFTOVERS FOR 2 FOR ANOTHER DAY; AS A LIGHT MEAL) 100g wholemeal penne or gluten-free pasta200g reduced-fat Greek natural yoghurt4 tsp sherry vinegar2 tsp English mustard powder4 green shallots, finely chopped6 stalks celery, finely chopped400g cooked skinless chicken breast fillets, cut into bite-sized chunks (see Cook’s tip)8 walnut halves, broken into pieces100g black seedless grapes, halved8 crisp iceberg lettuce leaves 1 Cook the penne in a medium saucepan of boiling water for 12 minutes or until al dente. 2 Meanwhile, make a dressing by whisking the yoghurt, vinegar, mustard…

PORK SOUVLAKI WITH GREEK SALAD PREP 15 MINS (+ 30 MINS MARINATING) COOK 40 MINS SERVES 2 (AS A MAIN) 1 clove garlic, finely grated1 Tbsp olive oilZest and juice of half a lemon¾ tsp dried oreganoFreshly ground black pepper250g lean pork fillet, trimmed of fat, cut into chunks1 brown onion, finely chopped70g (⅓ cup) brown basmati rice½ tsp dried mint1 tsp salt-reduced vegetable stock powder or gluten free stock powder300ml boiling water2 Tbsp chopped dill3 tomatoes, chopped1 Lebanese cucumber, chopped1 red onion, halved, thinly sliced4 Kalamata olives, halved1 tsp red wine vinegar25g reduced-fat feta, crumbled 1 Put the garlic and 2 tsp of the oil in a large bowl. Add the lemon zest and 1 tsp juice, and ½ tsp oregano. Season with pepper. Stir well. Add the pork…

STICKY PORK LETTUCE CUPS PREP 20 MINS (+ MARINATING) COOK 10 MINS SERVES 4 (AS A LIGHT MEAL) 1½ Tbsp salt-reduced soy sauce or gluten-free soy sauce2 Tbsp honey2 Tbsp brown sugarPinch ground cinnamon Pinch Chinese five-spice powder3 tsp olive oil1 Tbsp water4 (125g each) pork loin steaks, trimmed of fat1 carrot, cut into matchsticksJuice of 1 limePinch caster sugar16 soft lettuce leaves (like butter lettuce), washed½ Lebanese cucumber, cut into matchsticks2 Tbsp sweet chilli sauce or gluten-free chilli sauce, to serve 1 Combine the soy sauce, honey, brown sugar, cinnamon, 5-spice, olive oil and water in a small bowl. Put the pork in a shallow dish and pour over the marinade, turning to make sure the steaks are well coated. Set aside for at least 30 minutes to marinate.…

TOP TIPS FROM DIETITIAN SHANNON LAVERY TO HELP YOU MAKE THE HEALTHIEST CHOICES ■ Enjoy sashimi-style salmon and tuna, rich in omega-3 fatty acid and vitamins B12 and D ■ Choose miso soup, which provides beneficial probiotics ■ Order a side of unsalted edamame beans for protein and fibre ■ Avoid or minimise your use of soy sauce which is high in sodium (salt) and when possible opt for salt-reduced soy sauce ■ Opt for brown rice sushi over white rice sushi ■ Go easy on deep-fried or mayonnaise-heavy dishes ■ Keep an eye on portions - sushi often comes in bite-sized pieces, but the kilojoules and carbs add up quickly HEALTH TIP Sushi can make a healthy and convenient lunch choice when you are out and about. But not…

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…

Okay, so maybe you’ve let your exercise routine slip, been slack with your medication and, after dinner, a few squares of chocolate have turned into half a block. But your partner or parent didn’t need to come on so strong about how you are not taking responsibility and don’t care about anyone else. Now, you’re angry and not listening so you fail to see that their nagging is just a concerned call to action and an attempt to motivate you into taking better care of yourself. The upshot? Everyone feels angry and alienated. You feel criticised and treated like a child. Your partner or parent feels unappreciated in their efforts to be supportive. They can’t help but worry about your wellbeing – don’t forget that. If your health goes downhill,…

WITH your partner Be active together Go bushwalking, join a dance class, or play a sport that you both enjoy, for instance, lawn bowls or tennis. Share special moments Take a leisurely stroll to the nicest lookout point near your home and watch the sunset together. Turn off the TV Talk about your day, how you feel, your goals or something funny you read earlier – anything, just as long as you’re reinforcing the communication habit. Join forces Build intimacy by choosing a film that appeals to both of you, join a book club, tackle a daily crossword together or play Scrabble. Get cosy Push two armchairs together and give each other a foot massage. Gather in the kitchen Cook healthy meals together – this is a great opportunity to…

Duration: 30 minutes. Equipment required: Goggles; kickboard; pool buoy (a flotation device held between your legs to help you float as you use your arms to swim). Why it works: “Swimming works every muscle in your body, not to mention your heart and lungs,” says Armarego. “It’s great for people with injuries as it can be broken up into parts, such as workouts for legs or arms only. Studies have also shown that swimming can reduce your stress levels.” SLOW SWIMMING Freestyle is the fastest, most efficient type of swimming stroke, which means that it is perfect for both fatburning and fitness. If you are new to swimming and can’t complete a full lap of freestyle, just swim as far as you can, then roll over into backstroke to get…

Editor’s note Start the new year well with a subscription to Diabetic Living! As a trusted source of day-to-day inspiration and information for people with diabetes and their carers, Diabetic Living is always here for you! Subscribe today to get great-tasting healthy recipes, expert advice from diabetes professionals, real-life stories and more. Grab it today for the bargain price of JUST $35 for 6 issues (1 year) – you'll save 31% off the cover price! 3 GREAT REASONS TO SUBSCRIBE! → 6 ISSUES (1 YEAR) FOR $35 – SAVE 31% → The only dedicated lifestyle brand serving the needs of people living with diabetes → With over 40 great tasting recipes, tested and approved by an accredited dietician → FREE DELIVERY to your home or office FREE HOME DELIVERY Offer…

1 You’re not alone Someone is told they have diabetes every five minutes in Australia, which means more than 300 people are diagnosed every day. In fact, one in four people over the age of 25 is living with diabetes or prediabetes, making it the country’s fastest growing chronic health condition. 2 It’s your move Regardless of the type of diabetes you’ve been diagnosed with, doing some regular physical activity can help to lower blood glucose levels, increase your insulin sensitivity and may even reduce the need for medication. In other words, exercise can play a key role in managing your diabetes. 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…

Q: My last HbA1c results were disappointing which has left me feeling unmotivated and a bit disappointed in myself. How can I get back on track? Janine says: It’s normal to feel disappointed, sad, frustrated and unmotivated when, despite our best efforts, life doesn’t go to plan. So don’t be tough on yourself for being human. Instead, acknowledge how you’re feeling and remind yourself this is a natural response to challenging circumstances. When life hurts, we hurt too. In times like these it can be helpful to imagine the kindness, care and advice you might give a good friend in the same situation. What gestures and words would you offer? What support and encouragement would you provide? Now imagine what it would be like to offer this kindness and care…

Cook’s Tip spray 200g raw chicken breast fillet with cooking spray and chargrill or cook in a small non-stick frying pan over medium heat for 4 minutes each side or until cooked through. Set aside to cool. GREEN GODDESS CHICKEN SALAD PREP 25 MINS COOK 10 MINS SERVES 2 (AS A MAIN) 1 avocado, chopped2 tsp olive oilZest and juice of 1 lime½ green chilli, deseeded½ small bunch basil, leaves torn½ lebanese cucumber, diagonally sliced1 Tbsp waterFreshly ground black pepper2 x 60g eggs3 Little Gem lettuce, quartered50g sun-dried tomatoes200g cooked skinless chicken breasts, shredded (see cook’s tip)2 green shallots, shredded40g cooked quinoa, cooked following packet directions1 Tbsp chopped unsalted shelled pistachios 1 Put the avocado, oil, lime zest and juice, chilli, basil, half the cucumber and the water in a…

Leftovers Store the remaining pork and beans in an airtight container in the fridge (will keep for up to two days). To serve the second night, just reheat in a saucepan. Leftovers Reheat the rice and curry in the microwave or on the stovetop. You may need to add a drop of water to the rice to stop it sticking. GOAN-STYLE VEGETABLE CURRY WITH KITCHARI PREP 10 MINS COOK 40 MINS SERVES 2 (WITH LEFTOVERS FOR 2 FOR ANOTHER NIGHT; AS A MAIN) KITCHARI 160g brown basmati rice1 tsp olive oil1 tsp ground coriander420g can no added salt brown lentils, rinsed and drained CURRY 1 Tbsp olive oil2 large brown onions, 1 finely chopped, 1 sliced2 red chillies, deseeded and sliced3cm piece ginger, finely chopped3 tsp ground coriander1 tsp ground…

PAN-FRIED FISH WITH PLUMS PREP 10 MINS COOK 10 MINS SERVES 2 (AS A MAIN) 2 x 150g boneless white fish fillets1 Tbsp rice flour3 tsp extra virgin olive oil2 tsp light margarine2 large white-fleshed plums, flesh cut into thin wedges1 Tbsp cranberry jellyJuice of half an orange60ml (¼ cup) salt-reduced chicken stock or gluten-free stock150g green beans, steamed, to serve300g small carisma potatoes, halved, steamed, to serve1 Tbsp finely chopped tarragonFreshly ground black pepper 1 Coat the fish in the flour, shaking off excess. Heat the oil in a medium non-stick frying pan over medium heat. Cook fish for 2 minutes each side, or until opaque. Transfer to a plate, cover with foil and set aside. 2 Add the margarine and plums to pan. Cook, stirring, for 2-3 minutes…

QUINOA, PEACH & GINGER BIRCHER PREP 10 MINS (+ OVERNIGHT SOAKING SERVES 3 (AS A BREAKFAST) 70g (⅔ cup) quinoa70g rolled oats2 tsp finely grated ginger200ml boiling water110ml skim milk, plus a little extra if required1 tsp vanilla extract360g reduced-fat Greek natural yoghurt2 ripe peaches 1 Put the quinoa in a small saucepan and cover with plenty of cold water. Cover and bring to the boil. Reduce heat to medium and simmer for 18 minutes or until the grains burst. Tip into a sieve and rinse under cold water. 2 Meanwhile, put the oats in a large bowl with the ginger. Pour over the boiling water and stir well. Stir in the 110ml milk, vanilla and 180g of the yoghurt. Fold through the quinoa. Cover and place in the fridge…

CREAMY FILLED APRICOTS Whisk 2 Tbsp smooth light ricotta and 2 Tbsp reduced-fat Greek natural yoghurt in a small bowl. Split 4 large apricots in half and remove the stone. Divide the mixture between the apricot halves. Sprinkle with a little cinnamon, 1 tsp of honey and 2 tsp toasted slivered or flaked almonds. Serves 2. PER SERVE 497kJ, protein 6g, total fat 3g (sat. fat 1g), carbs 13g, fibre 4g, sodium 86mg ● Carb exchanges 1 ● GI estimate low ● Gluten free MACERATED BERRIES WITH LEMON SORBET Toss 1 x 125g punnet blackberries, 3 large strawberries, cut into thin wedges, and ½ punnet raspberries in a bowl. Add 2 tsp caster sugar, 2 tsp unsweetened 100% apple juice, a sprinkle of mixed spice and a few small sprigs…

The CMI provides easy-to-understand information about how to use your medicine, by explaining: ⊲ Name of the medicine.⊲ Names of the active and inactive ingredients.⊲ Dosage of the medicine.⊲ What the medicine is used for and how it works.⊲ Warnings and precautions, such as when the medicine should not be taken.⊲ Interactions the medicine might have with food or other medicines.⊲ Side effects.⊲ What to do in case of an overdose.⊲ How to store the medicine properly. Reading the CMI does not replace talking to your doctor or pharmacist. If you have any questions or concerns about your medicine, discuss them with your healthcare professional. CMIs for all medicines are available directly from your doctor or pharmacist. You can also download the latest CMI for your medications from the TGA…

Even with the existence of quality evidence showing that, with lifestyle change and losing 10-15 per cent of body weight, it’s possible for some people with type 2 to reduce their average glucose level to achieve an HbA1c of under 6.5 per cent and sustain that for a period of time, the key word is ‘some’. Based on current research, it seems likely that less than half of all people with type 2 who attempt remission through intensive dietary changes will achieve it at one year, and only a third sustain it over two years. That’s not to say it’s not worth trying, but Johnson stresses it’s vital to be realistic. “It’s important to remember that type 2 is a serious and complex metabolic condition,” he says. “The good news…

Duration: 30 minutes. Equipment required: Foam dumbbells or arm floats; pool noodle and kickboard. Why it works: “A standing workout allows for specific areas of the body to be exercised, much like in a gym,” says Armarego. ‘The foam dumbbells or pool noodle act like weights to create resistance.” Keep in mind: ‘The faster you move in water, the harder it is to exercise, so start slowly and work your way up as you grow more familiar with the exercises,” advises Armarego. SIDE LEG RAISE Stand side-on to the pool wall in waist-deep water, with your hand on the wall for support. Slowly raise your outer leg out to the side (to a comfortable height). Hold for a few seconds, then return to the starting position. Repeat 10-15 times, then switch to…

❱ Speak to your GP Get the all-clear from your doctor or diabetes educator. ❱ Check your BGLs “If you’re taking insulin or medication that can cause a hypo, ensure your BGLs are above 5mmol/L to reduce the risk of having a hypo in the pool,” says diabetes educator Dr Kate Marsh. ❱ Bring snacks Take a snack or reduce your insulin to prevent you going low. Christine Armarego also advises wearing an alert bracelet and having jelly beans on hand. ❱ Protect your pump Check to see whether your insulin pump is waterproof. ❱ Put your feet first Be careful when getting in and out of the pool, or wear water socks, to help prevent cuts and foot infections, says Armarego. ❱ Apply sunscreen If you’re outdoors, use a…

1 EAT MUSHROOMS TO IMPROVE YOUR MOOD The results of a brand new study carried out in the US show that people who make mushrooms a regular part of their diet have a lower risk of developing depression. It’s likely thanks to the fact that mushrooms are the richest dietary source of something called ergothioneine, an amino acid that’s a powerful antioxidant and has been shown, in other studies, to help reduce the risk of anxiety and depression. To enjoy the effect, you don’t have to eat fancy mushrooms either – according to the study any type will be beneficial, but it is worth noting that oyster and shiitake mushrooms contain the highest amounts of the antioxidant. And because ergothioneine is heat stable, you can eat mushrooms raw in a…

My well-used frame began to fail recently. I noticed my neck, shoulder and arm creating problems that were impacting my ability to do the simplest of things. It was nerve pain that got progressively worse to the point of considering surgical intervention. I’d tried less invasive steps with minimal success and as reduced patience and increased pain washed away my ambition to win, I decided to try whatever came recommended from the surgeon at hand. A cortisone injection into the area by my spine that was pinching the nerve. Talk about holding still. Petrified, I let a relative stranger pump a steroid into my neck. “Don’t move,” he said. ‘No s***,’ I thought as I bit down and let the cool juice of relief do its thing. The doc, young…