Innholdsfortegnelse for September - October 2023 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…

IS THERE A ‘BEST’ TIME TO EXERCISE? If you’re trying to get better control over your blood glucose levels, a new study suggests it’s being physically active in the afternoon that’ll probably have the biggest impact. While exercising regularly has long been recommended to people living with diabetes as a strategy to help manage blood glucose levels, this study is one of the first to show that the timing of that activity may be important, too. “In this study, we show that adults with type 2 diabetes had the greatest improvement in glucose control when they were most active in the afternoon,” says Jingyi Qian, one of the study’s authors. Data also showed that after four years, afternoon exercisers had not only maintained the reduction in blood glucose levels, they…

Q: I’m seeing loads of spring vegies in the shops … what are the benefits of starting to eat them instead of trying to stick to my favourite, go-to “winter” vegetable options? Kate says: While all vegetables are a good choice, including winter brassicas like cabbage, broccoli and cauliflower, trying to include a broad variety of vegetables in your diet and shopping in season are both important. For good health, it’s recommended that we try to eat as many different plant foods as possible, including vegies. To achieve this, make the effort to include as many different types and coloured vegetables in your diet as you can - in other words, exploring the wide range that’s available rather than sticking to a few of your favourite staples. Taking the opportunity…

COOK’S TIP Source your tuna from a good-quality fish shop. It should be sashimi-grade, which means it can be safely eaten raw. SEARED TUNA & ASPARAGUS NIÇOISE PREP 20 MINS COOK 25 MINS SERVES 4 (AS A LIGHT MEAL) 300g Zerella Spud Lite Baby Potatoes, unpeeled, halved1½ bunches (250g) asparagus, woody ends trimmed2 x 60g eggs, at room temperature2 tsp olive oil200g thick-cut sashimi-grade tuna loin, or 2 tuna steaks3 large tomatoes, cut into thin wedges55g (⅓ cup) pitted Kalamata olives10 whole caperberries or 2 tbsp capers, rinsed and patted dry DRESSING 5 anchovy fillets, drained½ small clove garlic, crushed2 tbsp extra virgin olive oilJuice of ½ lemonFreshly ground black pepper 1 Cook the potatoes in a medium saucepan of boiling water for 12 minutes or until a flat-bladed knife…

GRILLED SALMON TACOS WITH AVOCADO SALSA PREP 20 MINS COOK 15 MINS SERVES 4 (AS A MAIN) 1 tbsp smoked paprika2 tsp ground cumin4 x 120g each skinless and boneless salmon fillets200g (¾ cup) low-fat natural yoghurt1 clove garlic, crushedFreshly ground black pepper2 small ripe avocados, peeled and finely chopped1 red onion, finely chopped2 large tomatoes, finely chopped2 limes, 1 juiced, 1 cut into wedgesSmall bunch coriander, chopped8 (11g each) taco shells, heated following packet directions 1 Preheat grill on high. Line a large baking tray with foil. Combine the paprika and cumin in a small bowl. Rub the spices over the salmon fillets and place on the baking tray. Cook under the grill for 8-10 minutes or until cooked through. 2 Meanwhile, combine the yoghurt and the garlic in…

LAMB LEG STEAKS WITH QUINOA TABBOULEH PREP + COOK TIME 25 MINUTES (+ COOLING) SERVES 4 600g lamb leg steaks, fat trimmed1½ tbsp cumin seedsolive oil spray1 medium lemon (140g), cut into wedges QUINOA TABBOULEH ¾ cup (150g) white quinoa, rinsed well1½ cups flat-leaf parsley leaves, chopped finely200g cherry tomatoes, quartered4 green onions, white part chopped finely, green tops shredded2½ tbsp extra virgin olive oil¼ cup (60ml) lemon juice1 clove garlic, crushed 1 Make quinoa tabbouleh: Place quinoa and 1½ cups (375ml) water in a medium saucepan; bring to the boil. Reduce heat to low; cook for 10 minutes. Stand, covered, for 5 minutes. Fluff with a fork; transfer to a large bowl to cool. Add parsley, tomato, white part of green onion, and combined oil, lemon juice and garlic…

BERRY PARFAITS PREP 25 MINS (+ FREEZING) COOK 5 MINS SERVES 4 (AS A DESSERT) 300g frozen berries, defrosted2 tbsp icing sugar or gluten-free icing sugar300g reduced-fat Greek natural yoghurt1 ripe banana, peeled and mashed 1 Double-line four x 125ml (½ cup) mini pudding moulds or ramekins with baking paper. Put 200g of the berries in a small saucepan with the icing sugar. Heat gently over medium heat until they start to look juicy. 2 Transfer half the softened berries to a small food processor and process to a purée. Push through a sieve to remove any pips. 3 Mix the purée into the yoghurt along with the mashed banana. Fold in the remaining softened berries and spoon the mixture into the moulds. Place in the freezer overnight to freeze.…

Our Nutritional 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…

1 Two types There are two types of thyroid disease — hypothyroidism (where your body doesn’t produce enough thyroid hormones) and hyperthyroidism (where it produces too much). Both types cause changes to BGLs and metabolism, but have opposite effects, including a potential impact on any medications you might be taking. 2 The link The relationship between diabetes and thyroid condition goes both ways. Diabetes can affect thyroid hormones and lead to a thyroid condition developing. Likewise, a prolonged variation in thyroid hormone levels can trigger the onset of type 2 diabetes by causing insulin resistance. The relationship is complicated and not fully understood by researchers. 3 Blood glucose woes Thyroid hormones help regulate your metabolism. In hyperthyroidism, too much of this hormone is produced and increases BGLs. Insulin and other…

I’ve been thinking about longevity recently. Not just how long I will live, but how long I will live healthily. What’s prompted this line of thinking (beyond yet another birthday) is stumbling across the work of Dr Peter Attia by way of newspaper features, podcasts and his book, Outlive. When the universe decides to shower me with something all of a sudden, I like to pay attention. Dr Attia’s work is focused on making sure that whatever years we do have left are healthy ones – and he is full of advice on how to give yourself the best chance of making this happen. I recommend you read his book or listen to his podcast (The Peter Attia Drive) but his number one piece of advice is to exercise. If…

Q: I’ve got neuropathy in my feet and the loss of sensation means I’m a bit unsteady. I know exercise is important – how can I make physical activity a regular part of my life, while not putting myself at risk of falls and injury? Drew says: Your exercise program should ideally consist of both cardio and resistance training. If you have neuropathy, cardio machines that are non-weight bearing, such as a recumbent bike, are great because you can challenge your cardiovascular system without putting too much force through your feet. The arm ergometer is another great option as you can challenge your cardiovascular system without using your legs or feet at all. Building strong muscles is important for maintaining balance. Seated machine-based resistance training can increase muscle and bone…

SPICY CHORIZO & HARISSA BARLEY RISOTTO PREP 10 MINS COOK 40 MINS SERVES 2 (AS A MAIN) 1 tbsp olive oil½ brown onion, finely chopped2 cloves garlic, crushed50g diced chorizo1 tsp smoked paprika½ x 400g can no-added-salt chopped tomatoes200ml salt-reduced vegetable stock200ml water150g (¾ cup) pearl barley, rinsed1-2 tsp harissa paste, to taste200g cherry tomatoes, any larger ones halved 1 Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes or until it starts to soften. Add the garlic, chorizo and paprika. Cook, stirring, for 1 minute or until fragrant and the chorizo is starting to crisp. 2 Add the canned tomatoes, stock, water, pearl barley and harissa to the pan. Increase heat to high and bring the mixture to…

QUINOA STIR-FRY PREP 20 MINS (+ COOLING) COOK 35 MINS SERVES 2 (AS A MAIN) 90g (½ cup) quinoa1 tbsp sesame oil1 small red onion, thinly sliced1 clove garlic, grated4cm piece ginger, peeled and grated½ tsp ground coriander1 tbsp salt-reduced soy sauce or gluten-free soy sauce1 red capsicum, cut into 1cm slices100g green beans, trimmed and cut in half1 large (about 250g) zucchini, sliced2 tbsp sesame seedsSmall bunch coriander, roughly chopped DRESSING Zest and juice of 2 limes2 tbsp sesame oil½ clove garlic, crushed½ tsp brown rice vinegar1 tsp salt-reduced soy sauce or gluten-free soy sauce 1 Cook the quinoa following pack instructions. Set aside to cool. 2 Put the sesame oil, onion, garlic, ginger, ground coriander and soy sauce in a large non-stick frying pan or wok. Cook over…

ROAST SPICED PUMPKIN SALAD WITH TAHINI DRESSING PREP 10 MINS COOK 40 MINS SERVES 4 (AS A MAIN) 320g peeled and seeded finely chopped pumpkin3 red onions, cut into wedges1½ tbsp olive oil2 tsp smoked paprika1 tsp cumin seeds2 tbsp chopped thyme120g (⅔ cup) quinoa50g (½ cup) trimmed and chopped kale2 tbsp pumpkin seeds2 tbsp tahini2 tbsp apple cider vinegar1 clove garlic, finely grated2 tbsp water2 x 425g cans no-added-salt lentils or borlotti beans, rinsed and drained50g pomegranate seeds or 2 tbsp reduced-sugar dried cranberries60g rocket leaves 1 Preheat oven to 180°C (fan-forced). Line a large baking tray with baking paper. Place the pumpkin and onions onto the lined tray. Drizzle over 1 teaspoon of the oil. Toss to combine. Spread out and sprinkle with the paprika, cumin and thyme.…

Whether a change in vision was the first sign of diabetes for you, or blurred vision is a possible complication of your diabetes, it is important to consider the health of your eyes. Lower your cholesterol Lowering your cholesterol will not only improve your overall heart health, it will also improve your eye health. Deposits of cholesterol, called plaque, can form inside the arteries throughout the body. “This build-up can reduce the blood flow to any given area of the body, including your eyes,” says optometrist Dr Robert Layman. “This can compromise the nutrition and oxygen supply your eyes need.” Having high cholesterol by itself won’t cause noticeable complications in your eyes, but in combination with having diabetes it can cause eye problems to progress more rapidly, says ophthalmologist Dr…

Q: I was diagnosed with type 2 diabetes a couple of years ago, but by making some huge lifestyle changes, I no longer need to take my diabetes medication and my doctor agrees that, for now, my diabetes is in remission. Do I still need to see a podiatrist regularly? What would you advise? Danielle says: It’s wonderful that you have made significant lifestyle changes and that you don’t require medication for diabetes at this time. Even so, looking after your feet and continuing to monitor for foot problems is still an important part of prevention, but the need for regular foot care from a podiatrist will vary between people. This would depend on your individual level of risk as well as your foot health history, as you may have…

COOK’S TIP If you don’t have any cooked quinoa on hand, you will need about 200g raw quinoa to make around 500g cooked quinoa. Cook following packet directions. LOWER-CARB OPTION Swap the sourdough bread for 8 slices of Burgen Lower-Carb High-Protein Sunflower & Linseed bread or a lower-carb bread of your choice. NUTRITIONAL INFO PER SERVE 1540kJ (368Cal), protein 33g, total fat 18g (sat. fat 5g), carbs 9g, fibre 15g, sodium 655mg • Carb exchanges ½ • GI estimate low • Lower carb LENTIL & TUNA SALAD PREP 15 MINS SERVES 4 (AS A LIGHT MEAL) 2 tbsp sherry or red wine vinegar1 tsp Dijon mustard or gluten-free mustard2 cloves garlic, finely grated2½ tbsp olive oilFreshly ground black pepper2 x 425g cans no-added-salt lentils, drained and rinsed2 x 185g cans…

Did you know that teaming up protein with carbohydrates can help manage your blood glucose levels (BGLs)? As you know, carbohydrate foods include both starch and sugar foods and are our main source of fuel for the body. Healthy carbohydrates that should be eaten regularly include wholegrain bread, rice, pasta and breakfast cereals, potato, fruit and dairy products. Unhealthy carbohydrate foods that need to be limited tend to be those that are highly processed and high in added sugars and fats, such as biscuits, cakes, pastries, chocolate, ice cream, soft drinks and confectionery. When you consume carbohydrates on their own, they break down quickly into glucose and can cause a rapid spike in your blood glucose levels, often followed by a sharp decline, leaving you feeling hungry soon after you…

Glucose is so central to our body’s functioning that an excess of it has repercussions for virtually every aspect of our physical and mental health. You may recognise a few of these in your own life. CONSTANT HUNGER Are you hungry all the time? You are not alone. And here again, it has to do with glucose. First, the short-term impact: if you compare two meals that contain the same number of calories, the one that leads to a smaller glucose spike will keep you feeling full for longer. So even if you don’t change how many calories you eat, just focusing on your glucose levels will free you from constant hunger. Second, the long-term effects: after years of glucose spikes, our hunger hormones get mixed up. Leptin, the hormone…

Risk-taking and rebellion - it goes with the territory for a hormonal teenager making the transition from child to adult. Just as it’s your teen’s job to give you a few grey hairs and sleepless nights, it’s yours to rein them in. But when diabetes is in the mix, you have very good reason to worry if your child is dropping the ball with their diabetes management. When kids hit their teens, it’s not unusual for their blood glucose management to go downhill. Kids may not want to think too much about the consequences of their behaviour, but a loving parent can’t help but worry whether their child’s actions will result in a major health fallout. Anxious parents often feel as if they’re trying out for the nagging Olympics, as…