Innholdsfortegnelse for March - April 2022 i Diabetic Living Australia

NEXT ISSUE ON SALE APR 14 Habits can be hard to stick with and so I am a big fan of making decisions. I don’t ask myself if I’m going to exercise today – I have already decided that I will and the only question is what type of exercise will it be (I am not a fan of walking in the pouring rain for example). Same goes for certain foods – I’ve just decided that I’m not going to eat them and so I don’t need to waste time or energy negotiating with myself to “just have a little bit”. Because that is never how it pans out. The initial decision might be a bit hard, but once it’s made, I find life is really so much more relaxing, it’s…

GROCERIES ❏ 400g jar passata❏ 425g can reduced-salt baked beans❏ 283g jar korma paste❏ 354g jar mango chutney❏ 250g pouch cooked basmati rice❏ 110g flaked almonds❏ 2 x 125g tubs SunRice cooked brown rice & quinoa❏ 400g can butter beans❏ 190g bottle pesto❏ 230g jar artichoke hearts (in vinegar)❏ 1L carton salt-reduced vegetable stock❏ 500g pkt quinoa❏ 4 pkt Bakery Du Jour Brioche Burger Buns FRUIT & VEGETABLES ❏ 2 brown onions❏ 1 red onion, 1 small red onion❏ 1kg pkt baby Carisma potatoes❏ 2 red capsicums❏ 250g punnet cherry tomatoes❏ Small piece ginger❏ 2 lemons❏ 3 limes❏ 2 red chillies❏ 1 bunch coriander❏ 1 bunch mint❏ 1 bunch dill❏ 1 pomegranate❏ 1 ripe avocado❏ 1 bunch small radishes❏ 1 mango❏ ½ bunch green shallots❏ 250g pkt cooked beets❏ 1…

Cook’s Tip For a change of flavour, you can replace the ham with salt-reduced smoked salmon and the grated cheese with crumbled low-fat ricotta. GF LC QUICHE LORRAINE PREP 15 MINS (+ 20 MINS CHILLING) COOKING 50 MINS SERVES 6 (AS A LIGHT MEAL) 2 sheets (240g) Simply Wize Gluten Free Puff Pastry4 x 60g eggs185ml (¾ cup) skim milkFreshly ground black pepper40g gluten-free salt-reduced leg ham, finely chopped35g (⅓ cup) reduced-fat grated cheese3 x 250g trays cherry tomatoes on vineRocket leaves, to serve (optional) 1 Preheat oven to 170°C (fan-forced). Line an oven tray with baking paper. Spray a 20cm (base measurement) loose-based flan tin with cooking spray. Put tin on prepared tray. Prepare pastry following pack instructions, rolling out to 3-4mm thick. Line tin with pastry, trimming to…

CLEANING TIPS Clean a knife by hand right after use, and dry promptly. Never put a knife in the dishwasher. It will dull the blade and may harm the handle. THE KNIFE A good knife can save you time and money. One high-quality knife—with proper care—can last longer than a half-dozen cheap ones. If you have just one knife in your kitchen, choose a chef’s knife. This is an all-purpose knife, usually with a 20cm blade, that can perform most cutting tasks. You may also want to own a paring knife, which is a smaller knife used for detailed cuts, and a serrated knife, which is ideal for slicing bread and slippery vegetables, such as tomatoes. When choosing a knife, look at the blade and the handle. Stainless-steel blades are…

Cook’s Tip Keep the cake in an airtight container in the fridge for up to 3 days. To freeze, wrap portions in plastic wrap and put in a resealable plastic bag. Label, date and freeze for up to 3 months. COCONUT, RHUBARB AND CHOCOLATE CAKE PREP 15 MINS (+ 15 MINS COOLING) COOK 50 MINS SERVES 12 (AS A SNACK OR DESSERT) 150g trimmed rhubarb, cut into4cm pieces2 Tbsp water1 tsp ground cinnamon110g (½ cup) caster sugar or granulated sugar substitute80g (½ cup) wholemeal self-raising flour75g (½ cup) self-raising flour75g (½ cup) coconut flour45g (¼ cup, lightly packed) dark brown sugar3 Tbsp Dutch cocoa powder, sifted1 tsp baking powder2 x 60g eggs160ml (2⁄3 cup) skim milk70g light margarine, meltedExtra Dutch cocoa powder, to serve (optional) 1 Put the rhubarb, water,…

If you experience a hypo, it is important to treat this immediately by eating or drinking some quickly absorbed carbohydrate. If you don’t take action at this stage, your blood glucose level can continue to drop and result in confusion, loss of coordination and, eventually, loss of consciousness. You can avoid this by being aware of your symptoms and always having some food on hand. The recommended treatment for adults is 15g of rapid-acting carbohydrate, but young children will need less. Good choices for treating a hypo include: ■ glucose tablets or gels ■ jelly beans or other easy to chew confectionery (hard lollies can take too long to eat) ■ ordinary (sugar-sweetened) soft drink or cordial ■ fruit juice ■ honey, glucose syrup, or rice malt syrup If blood…

Rebecca and Jim had only been married for three months when she was hospitalised following a health scare. The diagnosis? Type 1 diabetes. “It put a major stress on our relationship,” Rebecca admits. In the following months, the couple’s sex life took a backseat to Rebecca’s health concerns. As well as dealing with her low libido, they had to physically navigate around her pump and continuous glucose monitor (CGM) when they did try to make love. “When neither of us was paying attention to the placement of my cannula or sensor, it increased the risk of ripping one of them out,” says Rebecca. Needless to say, this wasn’t what the young newlyweds had envisioned for their first year of marriage. Of all the challenges that having type 1 and type…

1 Coffee for cognition Can’t start the day without a cup of coffee or two? Good news – as well as being an in-the-moment mental pick-me-up, drinking coffee may also deliver long-term benefits for your brain health, too. That’s according to the results of an Edith Cowan University study, which found that people who drink higher amounts of coffee may be less likely to develop Alzheimer’s disease. “We found participants with no memory impairments and with higher coffee consumption at the start of the study had lower risk of transitioning to mild cognitive impairment – which often precedes Alzheimer’s disease – or developing Alzheimer’s disease over the course of the study,” said the study’s lead investigator, Dr Samantha Gardener. It’s not yet clear exactly which components of coffee are behind…

Diabetes Australia and JDRF are proud to support Diabetic Living. While all care has been taken in the preparation of the articles in this magazine, they should only be used as a guide, as neither Are Media Pty Limited nor Diabetes Australia is able to provide specific medical advice for people with diabetes or related conditions. Before following any health advice given in this magazine, please consult your healthcare professional. Recipes that are gluten free or have gluten-free options have been approved by Coeliac Australia.…

Q: I’ve been diagnosed with diabetes. As well as feeling scared of what the future holds, I’m feeling very overwhelmed. Help! Janine says: Feeling scared and shocked following a diagnosis is normal. This is the body’s fight-flight system becoming activated to protect us from harm. The brain registers the new diagnosis as a ‘threat’, and prepares us to defend ourselves (‘fight’) or run (‘flight’). To help us stay safe, the mind often travels into the future, inviting us to consider things that might go wrong with a lot of ‘what if?’ questions. It is trying to help, but getting stuck focusing on catastrophic scenarios that may or may not happen increases our anxiety and overwhelms and disconnects us from the present. A technique called ‘grounding’ is helpful when we feel unsteady.…

MONDAY GFO SAUSAGE & VEGIE TRAY BAKE PREP 10 MINS COOK 55 MINS SERVES 2 (AS A MAIN) 1 red onion, cut into wedges4 small Carisma potatoes, unpeeled, thinly sliced4 drained artichoke hearts (in vinegar), halved100g cherry tomatoes4 green shallots, halved lengthways2 Peppercorn Pork & Red Onion Sausages, cut into chunks1 tsp fennel seeds1 small lemon, cut into wedges1 tsp olive oilFreshly ground black pepper400g can butter beans, drained and rinsed100ml salt-reduced vegetable stock or gluten-free stock50ml water2 Tbsp pesto or gluten-free pesto 1 Preheat oven to 180°C (fan-forced). Line a baking tray or ovenproof dish with baking paper. Toss the red onion, potatoes, artichokes, tomatoes, green shallots, sausages, fennel seeds and lemon wedges together in the baking tray. Drizzle over the oil and season with pepper. 2 Roast for…

LOWER-CARB OPTION Swap the tortilla for a lower-carb wrap such as Woolworths Lower Carb Wholemeal Wrap, and drop the grapes, instead serve with double the strawberries. Cook’s Tip Make an exciting vegetarian salad wrap with crunchy vegetables for texture and a good hit of cheddar cheese. Perfect for packing into a lunchbox. LCO GFO SUPER-SALAD WRAP PREP 5 MINS SERVES 1 (AS A LIGHT MEAL) 1 tortilla or gluten-free tortilla1 Tbsp hummus1 lettuce leaf¼ carrot, shredded or grated4 Lebanese cucumber sticks2 slices avocado2 Tbsp chopped tomatoes20g reduced-fat grated cheese7 strawberries, to serveSmall bunch (50g) grapes, to serve 1 Place the tortilla out flat on a board. Spread the hummus over the bottom third of the wrap. Put the lettuce on top. Arrange the carrot, cucumber and avocado on top of…

STEP 1: Cut paper Cut the baking paper into four 40cm-long pieces. Arrange them flat on your work surface. Preheat oven to 180°C (fan-forced) with a rack set to lower-middle position. STEP 2: Layer vegies Slice the potatoes extra thin. Divide slices between the paper, layering slightly off-centre. Top with the asparagus and leek. (Cut thick asparagus into 5cm-thick pieces.) To ensure even cooking, place hearty vegetables on the bottom and delicate ones on top. Pat fillets dry with a paper towel; place one fillet on top of each vegetable mound. STEP 3: Flavour up Spread mustard on each fillet, then season with pepper. Pour 1 Tbsp water around each fillet to create the steam necessary to cook the ingredients. You can use white wine in place of the water,…

DOUBLE-CHOC HOT CROSS BUNS PREP 30 MINS (PLUS 2½ HOURS PROVING) COOK 20 MINS MAKES 18 (1 PER SERVE, AS A SNACK) 300g (2 cups) plain flour160g (1 cup) wholemeal plain flour2 x 7g sachets dried yeast2 Tbsp cocoa powder, sifted1 Tbsp dark brown sugar2 tsp mixed spice330ml (1⅓ cups) skim milk60g (⅓ cup) dark or milk choc bitsExtra plain flour, for dusting1 x 60g egg, lightly whisked PASTE 4 Tbsp plain flour1 Tbsp cocoa powder, sifted4 Tbsp water GLAZE3 1 Tbsp caster sugar2 tsp water 1 Put flours, yeast, cocoa powder, sugar and mixed spice in a large bowl. Stir well to combine. Put milk in a small saucepan and heat over a low heat until lukewarm. Add warm milk to flour mixture. Using a flat-bladed knife, mix until…

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…

While most people with diabetes will have mild to moderate hypos and treat themselves, it’s always reassuring to have someone else around for support when you are low. But what if this isn’t the case? If you’re alone and feel you could be at risk of losing consciousness, then call a friend, family member or neighbour who can get to you quickly, or stay on the phone with you until you’re feeling OK. If this isn’t possible, then call an ambulance. Even if it ends up being a false alarm, this is better than the alternative of losing consciousness while alone.…

Gestational diabetes: caring for yourself and your baby A booklet providing comprehensive information about gestational diabetes, its management and where to get help.  ndss.com.au/about-diabetes/resources/find-a-resource/gestational-diabetes-caring-for-yourself-and-your-baby Gestational diabetes: life after gestational diabetes A booklet which assists women who have had gestational diabetes to understand how to reduce their risk of developing type 2 diabetes.  ndss.com.au/about-diabetes/resources/find-a-resource/life-after-gestational-diabetes Baby Steps An online program designed to empower women with GDM to implement lifestyle changes after their pregnancy to reduce their risk of type 2 diabetes. ndss.com.au/services/support-programs/baby-steps…

Having a network of strong, supportive relationships is a common trait among people who live the longest and healthiest lives. Yet constant connection can lead us to feel distracted and overwhelmed. That’s why spending time by ourselves is important: it lets us reset and recharge, enhances creativity and productivity, helps us gain perspective on relationships, and can improve our moods. “Spending time alone is a chance for personal growth, providing space for self-reflection and self-exploration,” says Nicole Bereolos, Ph.D., M.P.H., a clinical psychologist and certified diabetes care and education specialist in Dallas. Note, though, that aloneness doesn’t mean loneliness. “While loneliness is a lack of meaningful connections to other people, aloneness is a personal choice to enjoy solitude,” says John Zrebiec, M.S.W., CDCES, a faculty member in the department of…

Times of stress can make it harder to manage your diabetes and prioritise things that are important to you. And the past two years have brought more than their fair share of stress and uncertainty. That’s why, more than ever, taking a few moments each day to breathe and recharge is so important. It can help you manage stress, connect with your needs, and return to your day more focused and present than you were before. This series of seven moves is designed to help you check in with your body, your stress levels, and your emotions. “This is the perfect flow to open your heart and find your centre,” says certified yoga instructor, Chelsea Jackson Roberts. HOW TO DO THIS SEQUENCE Flow through the moves in order, starting and…

SUBSCRIPTION ORDER FORM Editor’s note 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 and receive two bonus issue at JUST $39.99 (6 issues + 2 bonus issues) – you'll save 41% off the cover price! 3 GREAT REASONS TO SUBSCRIBE! → 6 ISSUES (1 YEAR) + 2 BONUS ISSUES FOR $39.99 - SAVE 41% → 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 136 116 and quote M223DLM FREE…

Q: Type 2 runs in my family and having been diagnosed with it myself, I’m keen to encourage my kids to be more physically active. How can I do that in a way that will help them develop a long-term habit that they enjoy? Drew says: The good news is that lifestyle changes – including being more physically active – may help to lower the risk of developing type 2 diabetes. But for kids, exercise comes with a degree of resistance because it implies structure. As a parent, I’d start by replacing the word exercise with movement or play. The truth is, play is just exercise in disguise. Next, I’d find a way to gamify the day. As a family, you could all wear a wearable device such as a Fitbit…

LOWER-CARB OPTION Swap the 2 Lebanese breads for 2 lower-carb wraps (such as Helga’s Lower carb wholemeal wrap). Cook’s Tip Soak bamboo skewers in cold water for 30 minutes to prevent them from burning when cooking. LOWER-CARB OPTION Swap the ciabatta rolls for 6 lower carb rolls (such as Macro lower carb linseed & sunflower bread rolls). Warm evenings make alfresco meals a must-do. Fire up the grill and give your family a lighter dinner thrill GFO CHICKEN TIKKA BURGERS PREP 20 MINS (+ 3 HOURS MARINATING) COOK 15 MINS SERVES 6 (AS A MAIN) 6 small (125g each) skinless chicken breast fillets, trimmed of fat6 (80g each) Ciabatta (Italian-style) burger buns or gluten-free buns MARINADE 2 Tbsp tomato purée200g reduced-fat Greek natural yoghurt4cm piece ginger, very finely grated4 cloves…

CREAM CHEESE & BLUEBERRY BAGEL Put ¼ cup blueberries in a bowl and use a fork to mash up the blueberries. Stir in 1 Tbsp light cream cheese and a little grated orange zest. Spread half a gluten-free bagel with the blueberry mixture. Top with ½ tsp drizzle honey. Serves 1. GF PER SERVE 686kJ, protein 3g, total fat 7g (sat. fat 4g), carbs 21g, fibre 3g, sodium 176mg • Carb exchanges 1 ½ • GI estimate high • Gluten free CRUSHED PEA & MINT DIP WITH CARROT STICKS Put 70g (½ cup) defrosted frozen peas, 1 Tbsp ricotta, juice of half a lemon, 1 Tbsp chopped mint and freshly ground black pepper in the bowl of a small food processor. Cover and process until almost smooth. Serve with 1…

FACT: Finding diabetes information online is incredibly easy. Also a fact: There’s a lot of misinformation out there. And that’s scary since, in a 2018 survey of 1700 Americans, 49 per cent of respondents believed that all health-related info on the internet was as reliable as information from a medical professional. (Hint: It’s not.) So before randomly Googling a symptom, a treatment, or anything in between, follow these expert tips. DO A TONE CHECK “If there’s any language that’s negative, judgmental, or blame-based, that’s a red flag to seek info elsewhere,” says nurse and credentialled diabetes educator Dr Jane K Dickinson, the program director for the online Diabetes Education and Management master’s degree program at Teachers College, Columbia University in New York. For instance, using terms such as diabetic, compliance,…

FOCUS ON TYPE 2 On top of research suggesting a link between lower levels of vitamin D and less consistent blood glucose management in people with type 2 diabetes, a 2018 Australian study also found an association between vitamin D status and the risk of developing type 2 in the first place. In the study, as vitamin D levels rose, diabetes risk did the opposite. Similarly, research published just last year found that people with lower vitamin D levels were more likely to have prediabetes. One explanation may be the fact that vitamin D is believed to help improve the body’s sensitivity to insulin, the hormone that’s responsible for regulating blood sugar levels. So, by maintaining optimal levels of vitamin D, the risk of insulin resistance, which is often a…

“I found out I had diabetes in the middle of 1946, not long after my seventh birthday. I’d been feeling a bit tired so my mother took me to see the local doctor in Milton in NSW, where we lived, and he picked up on the fact that I had diabetes straight away. That was actually pretty astute of him at the time. “I spent about a week in the Milton hospital while they arranged for me to go up to the Royal Alexandra Hospital for Children in Sydney, which seemed to be the only place where diabetes was treated. “That hospital became my home for the next six months and basically, after the first couple of weeks, I had the run of the place. The grounds were extensive and…

As a young bloke I found that curiosity often taught me just how far to take things. Of course, sometimes I would over-step the mark. What was a safe distance to jump on a BMX? How far could I Tarzan-swing from one tree branch to another without breaking my arm? Would I make it to the ocean from the carpark over 100+ metres of scorching hot sand without burning my feet? What would a few extra drinks cost me in “morning after” enjoyment? It seems difficult for most of us to learn that last lesson. I’m not advocating overdoing your consumption of alcohol. I’m simply aware that it is a subject often dismissed as too awkward to discuss. So why not now? Does the phrase “I’m never doing that again,”…