Innholdsfortegnelse for March - April 2023 i Diabetic Living Australia

DIABETES 101 Getting your head around “diabetes lingo”? Read on… • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how BGLs are…

SUMMeR VeGeTABLe TOSTADAS PREP 15 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 4 mini tortillas or gluten-free tortillas4 tsp olive oilFreshly ground black pepper1 zucchini, quartered lengthways, then cutinto 3cm chunks½ x 420g can no-added-salt canned corn, drained and rinsed½ tsp smoked paprika 80g cherry tomatoes, halved2 green shallots, trimmed and finely sliced250g frozen peas, defrosted1 clove garlic, peeled2 sprigs mint, leaves picked and roughly chopped, plus extra to serveSmall handful of coriander, roughly chopped2 limes, 1 juiced, 1 cut into wedges, to serve70g (1/3 cup) high-protein natural yoghurt 1 Preheat oven to 180°C (fan-forced). Brush the tortillas with 2 tsp of the oil and arrange on two baking trays. Season with pepper. Bake for 5 minutes. Turn over the tortillas and bake for a further 3 minutes…

How our food works for you see page 88 SPINACH PANCAKeS WITH HARISSA YOGHURT & POACHeD eGGS PREP 15 MINS COOK 20 MINS SERVES 3 (AS A BREAKFAST) 100g baby spinach leaves50g margarine4 x 60g eggs150g (1 cup) plain flour¼ tsp ground nutmeg1 tsp baking powder250ml-300ml skim milk150g natural yoghurt1-2 tsp harissa paste, to taste1 tbsp white vinegar1 tsp nigella seeds (optional)3 handfuls of baby spinach, to serve1 small avocado, sliced, to serve 1 Heat a medium non-stick frying pan over medium heat. Add the spinach and cook, stirring often, until it wilts. Transfer the spinach to a small food processor. 2 Return the pan to medium heat and add the margarine. Stir until it melts. Set aside to cool slightly. Add the margarine to the food processor with the…

How our food works for you see page 88 BBQ KOFTe WITH WHIPPeD FeTA & TAHINI SLAW PREP 15 MINS COOK 15 MINS SERVES 6 (AS A MAIN MEAL) 800g extra-lean beef mince1 small brown onion, finely grated Pinch dried chilli flakes2 tsp ground cumin1 tsp ground turmeric Freshly ground black pepper6 warm flatbreads (see recipe page 52) or bought gluten-free flatbreads Handful of mint leaves Pinch of ground sumac, to serve3 tbsp pine nuts, toasted, to serve WHIPPED FETA 150g reduced-fat feta, crumbled2½ tbsp Greek natural yoghurt TAHINI SLAW 2 carrots, coarsely shredded¼ white or red cabbage, finely shredded3 green shallots, shredded2 tbsp tahini2 tbsp olive oil Squeeze of fresh lemon juice 1 Put the beef mince, onion, chilli flakes, cumin and turmeric in a large bowl. Season with…

How our food works for you see page 88 RASPBeRRY LATTICe TART 6 PersonalPoints per serve PREP 25 MINUTES COOK 50 MINUTES SERVES 8 40g caster sugar300g frozen raspberries1 tbsp (10g) cornflour1½ sheets (270g) frozen reducedfat shortcrust pastry, just thawed 1 To make raspberry filling, place sugar and 200g raspberries in a saucepan over medium heat and bring to a simmer. Simmer, stirring occasionally, for 5 minutes or until reduced by one-third. Whisk in cornflour and simmer, stirring, for a further 2 minutes or until mixture thickens slightly. Remove from heat, cool for 10 minutes, then fold through remaining raspberries. Set aside to cool completely. 2 Preheat oven to 180°C and line base of an 18 cm loose-base fluted round tart tin with baking paper. Gently press the whole pastry…

The signs Snoring or loud breathing during sleep, along with recurrent snorting or gasping sounds, excessive daytime sleepiness and morning headaches. The causes Obstructive sleep apnoea can be caused by issues such as a large tongue or Adam’s apple, but weight gain is the most common culprit. The thickening of the neck makes the airways prone to closing up during sleep, which shuts down breathing and causes oxygen deprivation. This triggers the body to release constant bursts of adrenaline – our flight-or-fight hormone – to kickstart respiration. According to research by the Yale School of Medicine, this may be why people diagnosed with sleep apnoea have more than double the risk of developing diabetes. The health hazards While your ear-splitting snoring may be the butt of jokes at home, it’s…

With recent changes to the Australian Government’s access to subsidised continuous and flash glucose monitoring through the National Diabetes Services Scheme (NDSS), an increasing number of Australians with diabetes are now using continuous glucose monitoring devices. The subsidy also removes price as a deciding factor in which device to choose. So whether you are considering starting CGM or a seasoned wearer, DL Mag diabetes educator, Dr Kate Marsh, discusses the options available and how to choose the device that is best for you. WHAT IS CONTINUOUS GLUCOSE MONITORING? A continuous glucose monitoring (CGM) device is a small wearable device that measures glucose levels throughout the day and night. There are two main types currently available: Real-time CGM devices and flash glucose monitors. Real-time CGM devices have a sensor, transmitter and…

Good news if you don’t have time for a stint of daily exercise – new research lead by the University of Sydney’s Charles Perkins Centre finds that a few one-minute bursts of huff and puff during daily tasks is associated with significant reductions in the risk of premature death. All kinds of activities qualify as what researchers have labelled ‘vigorous intermittent lifestyle physical activity’, or VILPA, including running for the bus, bursts of power walking or playing a high-energy game. In the study, just three to four one-minute bouts of VILPA every day was associated with up to 40 per cent reduction in all-cause mortality and up to 49 per cent reduction in heart diseaserelated death. “Our study shows similar benefits to high-intensity interval training can be achieved through increasing…

FRUIT & VeGeTABLeS KALE Finely shred the kale and use in salads or add to stir-fries or soups. ONION Finely chop and use in pasta sauces or soups. CHERRY TOMATOES Halve tomatoes and thread onto skewers with halved baby bocconcini and small basil leaves. Drizzle with balsamic glaze and have as a snack. SHALLOTS Thinly slice and use as a garnish to your dish, or toss through stir-fries and salads. HERBS Chop any leftover herbs and freeze in ice cube trays or small resealable plastic bags. CHILLI Thinly slice or chop and use in stir-fries, dressings and curries. GROCeRIeS STOCK Use in soups, casseroles or sauces. CANNELLINI BEANS & BUTTER BEANS Use in place of chickpeas to make hummus. Alternatively, use in soups and salads. BLACK-EYED BEANS & CORN Make…

Researchers estimate that people living with diabetes make 180 more daily health-related decisions than those without diabetes. That’s one additional decision every five minutes of waking time. Given there are 42 recognised factors that are known to affect blood glucose levels for people living with diabetes — everything from hot weather to incidental exercise like rushing to catch the tram or bus — it’s little wonder there is so much decision fatigue. The body is like an orchestra. It’s a complex system that works harmoniously for most, but when you have diabetes, some of the body’s instruments are out of sync or out of tune. For those living with diabetes, frequent and sometimes tough decisions must be made to re-tune the system because blood glucose levels are influenced by so…

We all have nights where we toss and turn, but when they become a constant, it’s a sign of a possible underlying problem that may be linked to diabetes. Whether you have type 1 or type 2, it’s a fact that people with this condition are more prone to poorquality sleep, insomnia and daytime doziness. Unless you’re forever counting sheep or are kept awake by physical discomfort, you may not even be aware that there’s an identifiable reason for your daytime weariness – such as fitful or poor-quality sleep, resulting from restless legs, sleep apnoea or nerve damage to your lower limbs. Tempted to shrug off your symptoms? Think again. Studies show they can have a knock-on effect that goes well beyond tiredness, leading to lowered immunity and mood, accidents…

The signs Tingling, pins and needles, numbness, loss of feeling and pain or pricking sensations in your hands, arms, feet and legs. “The symptoms are often more noticeable at night when you’re trying to rest and sleep,” says diabetes educator Mark Taylor. The causes Having elevated BGLs is a major risk factor for causing peripheral neuropathy. “This can damage the coating surrounding the nerve axons and may also cause narrowing of blood vessels that supply the nerves,” says Mark. The health hazards Risk of injury and ulcers, and subsequent infection is a significant problem to those with poor sensitivity. “Affected areas should be checked daily for signs of damage, and go for six-monthly check-ups with your podiatrist, doctor or diabetes educator,” says Taylor. When the condition results in pain, it…

Dexcom G6 Dexcom G6  www.dexcom.com ❯ Can be used as a standalone device, for those using insulin injections, or with a compatible insulin pump ❯ Works with a Compatible iOS (Apple) or Android smartphone or smart device using the Dexcom G6 app, or with the Dexcom receiver ❯ Integrates with the Tandem t: slim X2 Insulin Pump OR mylife YpsoPump, and can be used as part of a hybrid closed-loop system with both pumps ❯ Doesn’t need calibrations ❯ Sensors last 10 days and transmitters 3 months ❯ Customisable alerts and alarms ❯ Ability to share your data with up to 10 people via the Dexcom Follow app ❯ Approved for ages 2 years and older Freestyle Libre 2 Freestyle Libre 2  www.freestylelibre.com.au ❯ Standalone device, for those using insulin…

I was about 14 when I got my first insulin pump. It was 2007 and by then, I’d been living with diabetes for five years. Because I was playing so much sport, when my doctor suggested I should go on the pump my first reaction was, ‘I can’t – that’s not going to suit my lifestyle’. And he said ‘well, what you’re doing at the moment isn’t suiting your lifestyle, either’. That quote really resonated with me and has lived inside my head, rent free, ever since. “The thing was, while learning to inject myself as a nine-year-old was a big deal, I’m the type of person that, if there’s logic behind it, I’m all for it. I needed insulin injections to keep me alive. I understood the concept. But…

DIABETES AUSTRALIA This is the national body for people living with all types of diabetes and those who are at risk. Committed to reducing the impact of diabetes, online you’ll find a wide range of helpful information about everything from medications to preventing complications. Plus, if you become a member, you’ll have access to an online community forum, member-only events and webinars and health professionals that are just a phone call away. Visit diabetesaustralia.com.au. THE NATIONAL DIABETES SERVICES SCHEME (NDSS) An initiative of the Australian Government that’s administered by Diabetes Australia, as well as providing diabetes information and resources, importantly, the NDSS also delivers support services and subsidised diabetes products. To register, visit ndss.com.au or call the NDSS Helpline on 1800 637 700. AUSTRALIAN DIABETES EDUCATORS ASSOCIATION (ADEA) Consulting with a…

How our food works for you see page 88 BROCCOLI PASTA SALAD WITH SALMON & SUNFLOWeR SeeDS PREP 10 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 75g dried wholemeal penne or gluten-free pasta125g broccoli florets125g green beans, trimmed and halved1 tbsp white miso paste or gluten-free miso paste1 tsp grated ginger2 tbsp sunflower seeds2 tsp extra virgin olive oil2 x 150g skinless and boneless salmon fillets 1 Bring a medium saucepan of water to the boil over high heat. Add the pasta and cook for 7 minutes. Add the broccoli and beans and cook for 3-4 minutes or until the pasta is al dente and the vegetables are tender. 2 Heat a chargrill pan on mediumhigh. Spray both sides of the salmon with cooking spray. Add to the…

How our food works for you see page 88 BAKeD SWeeT POTATO WITH STeAK FAJITA FILLING PREP 20 MINS COOK 55 MINS SERVES 4 (AS A MAIN) 4 x 200g orange sweet potato, unpeeled2 tbsp olive oil, plus 1 tbsp extra to rub on the potatoes Freshly ground black pepper Juice of 1 lime2 tsp Mexican spice blend1 tsp garlic powder1 tsp ground cumin500g lean beef rump steak, trimmed of fat, cut into 2cmthick strips2 brown onions, thinly sliced3 capsicums (combination of orange, yellow and red), thinly sliced½ cup coriander, chopped2 small avocadoes, halved, stoned and peeled 1 Preheat oven to 200°C (fanforced). Wash the sweet potatoes and prick them with all over with a a fork. Rub the potatoes with a little olive oil and season with pepper. Wrap…

CHOCOLATE THE DARKER THE BETTER! Not all chocolates are equal when it comes to health. The healthier varieties of chocolate tend to be dark with the highest cocoa percentage. Cocoa is rich in flavonoids, a type of antioxidant, which has been linked with improved blood flow and potential heart health benefits. It is also a source of polyphenols that can act to lower cortisol, your stress hormone, and boost your mood. Plus, dark chocolate tends to be higher in important minerals such as magnesium, zinc, iron, phosphorus and copper. Dark chocolate is generally lower in added sugars and fat when compared to milk and white varieties, and there are even some varieties that contain no added sugar. But do not be fooled into thinking that this makes it an everyday…

THe PROS AND CONS OF eATING ReD MeAT Red meat is a good source of protein and other key nutrients, including iron, zinc and vitamin B12. The iron found in red meat is also readily absorbed, which can help with increasing iron stores and reducing the risk of irondeficiency anaemia. But when it comes to our health, eating red meat also has some downsides. At least 25 studies looking at the relationship between meat intake and the risk of type 2 diabetes have been published, and the majority have shown a positive association, meaning that the more meat you eat, the higher your risk of diabetes. The highest risk is with processed meats, likely because of the chemicals used in processing, but unprocessed red meat also appears to be a…

The signs An unpleasant burning, tugging, cramping, tingling or creepy-crawly sensation in one or both legs, which causes an uncontrollable urge to move the legs when at rest. The causes It is not really known what causes restless leg syndrome. However, it can run in families and may be related to problems with the brain’s pathway for dopamine – a natural chemical that affects muscle movement. “People with diabetes are more susceptible to this condition, although it is not clear why,” says sleep specialist Dr Banks. Certain medications – for instance, those used to control sickness and diarrhoea – can trigger a bout of restless legs. The health hazards These include exhaustion, which affects your BGLs, immunity and concentration, makes you snap at loved ones and leaves you with little…

Why me? If you’ve just been diagnosed with diabetes you’re probably wondering, ‘Why me?’ It’s important to know it’s not your fault that you have type 1 diabetes, and there was nothing you could have done to prevent it. It’s not associated with a poor diet or an unhealthy lifestyle. What is type 1 diabetes? Type 1 diabetes is an autoimmune disease. For reasons we don’t yet understand, your immune system – which is meant to protect you from foreign bodies, such as viruses and bacteria – mistakenly attacks and destroys the beta cells in your pancreas that produce insulin. Insulin is crucial to life. Without it, glucose can’t move from your bloodstream into the cells of your body to provide them with energy to function. When your pancreas fails…

ACROSS 11 Italian Renaissance artist (12) 12 Mirage (8) 13 Fall forward (6) 14 Jakarta’s country (9) 15 Auras (4) 16 Egg-beating utensil (5) 18 Strive (9) 20 Dental ---, item used for cleaning between the teeth (5) 23 Intergalactic vessel (8) 24 Voting stall (7,5) 26 At long last (10) 28 Small heron (5) 30 ---McGregor, Obi-Wan Kenobi actor (4) 31 Reason to scratch (4) 32 Fable writer (5) 34 Depict with pictures or drawings (10) 35 Amicableness (12) 37 Bermuda ---, mysterious region in the Atlantic Ocean (8) 39 Garden statue (5) 41 Artificial, synthetic (9) 42 Skewered meat (5) 45 Grain husk (4) 46 Requiring much exertion (9) 48 Person prepared to sacrifice themself for a cause (6) 50 Part-song for a small choir (8) 51 Private…