00
FOR •Stock up on the ri9ht foods
The key t o avoiding w eight gain is to make smart food choices that help
youfeelfull, curb cravings, maintain energy levels and boost your immune system. And it's ea sy, once yo u kn ow w hat you're looking for ':> BOOST VITAMIN C AND ZINC INTAKE Both are
important players in maintaining a healthy immune system. Foods rich in vitamin C include citrus fruits, kiwifruit, berries, tomato, capsicum, spinach and broccoli. Lean meat, poultry, seafood, fish, eggs, legumes, nuts, seeds, wholegrains and dairy foods are all great sources of zinc. KEEP UP THE CA RBS
You could find yourself battling the blues if you don't, as foods rich in carbs stimulate production of the hormone serotonin, which elevates your mood. However, not all carbs are created equal so, for maximum benefit, choose
nutrient-dense options such as wholegrains, legumes, fruits and vegies. Low-GI carbs are digested and absorbed slower, h elping to keep your energy and blood glucose levels stable, and they fill you up for longer, so opt for these where possible. FILL UP ON FIBRE
This will leave you feeling satisfied, as it will curb your urge to overeat. Foods naturally high in fibre include fruits, vegies, legumes, wholegrains, nuts and seeds, which also have many other nutritional benefits. TOP UP TRYPTOPHAN
This essential amino acid (meaning you need to get
120 JULY/AUGUST 2013 diabetic living
Stay fighting fit by fuelling upright
it from your diet as the body can't make it) is needed to produce serotonin, along with adequate carbs. Good sources include chicken, turkey, lean red meat, fish, nuts and legumes. DRINKWATER In the cooler weather it can be easy to forget the fluids, but staying hydrated is important for your immune system, plus it fills you up and prevents overeating. But if a glass of cold water doesn't appeal when it's just as cold outside, go for a cup of black (with or without milk), green or herbal tea. These will warm you up as well as keep you hydrated.
WINTER special
YOUR BEST FOODS VEGETABLES are packed w ith fibre, vitamins and minerals, so should take up the most space on your plate. Up your intake in winter with vegie-packed soups, curries and casseroles. FRUIT satisfies those sweet cravings, minus the fat and extra - --'! kilojoules. Winter fruits - apples, pears and oranges - are
all low GI and make warming desserts. Think baked apples, pear and apple crumble, and stewed fruit with low-fat custard.
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KILOJOULES COUNT! It takes about 37,000 extra kilojoules in your diet to gain 1 kg of body fat. In a month, that's roughly 1200kJ per day. And it's easily done with unhealthy snacks
WHAT 1200kJ LOOKS LIKE
LEGUMES are filling, nutritious and inexpensive. High in fibre, low GI and a good source of zinc, they can be added to bulk up soups, casseroles, curries and mince d ishes.
WHOLEGRAINS such as oats, barley, cracked wheat and :~ 1 quinoa are rich in fibre, low GI and keep you feeling fuller for longer than most processed grain foods. Try a bowl of warm porridge for brekkie and add grains to soups and casseroles. LEAN PROTEIN FOODS including lean red meat, poultry, fish, seafood and eggs are a wonderful source of zinc, which helps your immune system. Team with lots of vegies and a small serve of wholegrains in casseroles, curries and stir-fries. NUTS AND SEEDS are rich in immune-boosting zinc and healthy fats, and their protein and fibre content means a small serve will leave you feeling satisfied. Sprinkle on cereal, toss through a curry or stir-fry, or chop up and add to desserts. DAIRY FOODS are a great source of zinc and low-GI carbs. Choose lower fat, unsweetened varieties to keep the kilojoules down. Try a glass of warm milk with vanilla, cinnamon or cocoa, or a dollop of low-fat Greek yoghurt with curries.
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HELP Weigh ing yourself on ce a week and checking how you measure up by keeping track of your waist circumference are smart strategies at any time of year. But if you notice the number on the scales creeping up, despite your best efforts, chances are you need tailored advice. Seek support from a leading weight-loss program such as Weight Watchers or Jenny Craig, or see an Acc redited Practising Dietitian, who can help finetune your healthy-eating plan for diabetes. To find a dietitian near you, head to daa.asn.au >-
1 low-fat blueberry muffin (1332kJ)
SOg dark chocolate (1090kJ)
2 cinnamon doughnuts (1246kJ)
diabetic living JULY/AUGUST 2013 121
Smart swaps Extra kilojoules can clock up fa st, so make the switch to healthier choices to stay in shape without feeling like you're missi ng out
SWAP
2 crumpets with butter and honey
SWAP
Traditional oats with cinnamon
SAVE 530kJ per breakfast WHY? Low GI, a warming bowl of porridge will fill you up and keep you feeling that way for longer, so you skip the need for morning tea and save even more kilojoules! Add an aromatic spice such as allspice or cinnamon for antioxidants.
SWAP
Hot chocolate
Fried eggs and bacon
Poached eggs and mushrooms
r· ................................... · ...................................................................... . . ... . . . . . 1 SAVE 890kJ per breakfast WHY? As well as the attractive kilojoule saving, you can boost your mood with vitamin D-enriched mushrooms. Just saute in a non-stick pan with olive oil spray, crushed garlic and fresh parsley. For stockists, visit vitamindmushrooms.com.au ~ ........................................ ' ............... ' ....... ' ................ ''..... ' ' ............... ' ...... ' ' ' ' ..... ' ' ...... ' ' .............~
SWAP
Green tea
Banana bread
Baked banana with honey
i.: ....................................... ······· ............................... , ,,., ... ············ ........... . ........ ···························~
SAVE 1705kJ per cuppa WHY? A hot, milky cuppa often slips in one time too many when you're trying to ward off the cold. Switching a hot chocolate or coffee, a couple of times a day, for zero-kilojoule, low-caffeine green t ea is the ticket . For variety, you can also try ginger, peppermint or lemon infusions, or fruit tisanes. :.................................................................................................................................................:
122 JULY/AUGUST 2013 diabetic living
SAVE 1245kJ per treat WHY? Have you tried baking a banana wrapped in foil or putting it in an ovenproof dish with a drizzle of honey or maple syrup to caramelise? It totally tran sforms this high-potassium, peel-and-eat fruit into a creamy snack or dessert to savour. So delish and a fabulous way to satisfy those sweet cravings. ...........................................................................................................................................
WINTER special
SWAP
Potato chips
SWAP
Chickpea nuts
SAVE 1SOkJ per 25g serve WHY? Chickpeas are higher in fibre, so you'll feel fuller for longer on a portion-controlled serve size. Roast, then spice up with chilli flakes or hot sauce.
Cheese and biscuits
Bowl of vegie-based soup
SAVE 475kJ per snack WHY? Due to the high water and fibre content, vegie-based soups have a low energy (kilojoule) density and score high for appetite satisfaction.
·········································································································································· ....
SWAP
Macaroni and cheese
SWAP
Baked beans with a shaving of parmesan
SAVE 440kJ per dinner WHY? Comfort food cravings are common on a too-tired-to-cook night, but stick to low-GI baked beans so you're not hungry again an hour later.
1 cup canned lentils
SAVE 1095kJ per dish WHY? Substituting a portion of the red meat in bolognese for lentils is a cost-effective way to up your protein intake and reduce insulin response. . ................................................................................................................................................
SWAP
SWAP
Lamb chop
250g beef mince in bolognese sauce
Kangaroo fillet with lemon myrtle rub
Roast potatoes
Roast cauliflower with ground cumin
............................................................................................................................................
SAVE 845kJ per serve WHY? Even though both meats are a fantastic source of zinc, kangaroo is super lean (2 per cent fat) compared with grilled chops (20 per cent fat). ~....................................................................................'......'................''..............'........... ....... .l
SAVE 850kJ per serve WHY? Cauliflower is typically eaten drowning in white sauce and cheese but, when dry roasted, it's a top lower-carb, lower-GI option to roast spuds. >...............................................................................................................................................
diabetic living JULY/AUGU ST 2013 123
SWAP
SWAP
Orange madeira cake
Tangelo
SAVE 540kJ per snack WHY? Bursting with vitamin C to boost your immunity, tangelos (cross between a grapefruit and a mandarin) are a great snack on the run.
Swirl of cream in pumpkin soup
Dollop of low-fat Greek yoghurt
SAVE 240kJ per serve WHY? Greek yoghurt contains probiotic live bacteria cultures to boost immunity, which research has found may help strengthen your gut defence.
SWAP
SWAP
Cranberry and vanilla poached pears
Golden syrup pudding
SAVE 540kJ per serve WHY? Fruit is low GI, plus you can add vanilla, cinnamon and nutmeg to boost the antioxidants (and flavour) without blowing out the kilojoules.
TRACK • MAINTAIN BALANCE and make sure you're eating enough, as going without key foods starves your body of the essential nutrients that help burn more fat. • KEEP A DIARY to record your food and exercise. That way, it will be easier to keep your diet on track. Plus, should your weight happen to go awry, you'll be able to quickly pinpoint the problem.
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•
~
Red or mulled wine
Chamomile tea or chai
SAVE 653kJ per cuppa WHY? A mug of tea will help you fall asleep. And research has found a link between adequate sleep and healthy levels of the hunger hormone leptin.
• SLEEP SOUNDLY and enjoy about seven to eight hours a night, as this is great protection against the fat and sugar cravings that follow disrupted or lack of sleep, when your body begs for quick energy hits. • EAT REGULARLY because when you skip or delay having your meals, it can cause your BGLs to drop too low. And this is a slippery slope as it will make you feel irritable or depressed, which is likely to prompt overindulgence or have your reaching for unhealthy foods when you finally get around to eating.
WINTER special
YOUR EASY
WINTER WEIGHT-LOSS PLAN anaging your weight in winter doesn't mean you have to spend your time fighting off cold-weather hunger pangs - it's all about choosing the right balance of nutrient-rich foods to satisfy your appetite and keep your BGLs steady. It's those empty kilojoules with very little dietary benefit- found in high-GI processed foods like biscuits and cakes - that fail to fill and trigger cravings. Read on for our eating plan plus well-loved recipes.
DAILY INTAKE GUIDE Your total kilojoule intake should be spread across the day in a structured eating plan that includes breakfast, lunch, dinner and snacks. It's a good idea to buy a kilojoule counter book and note down what you eat, as this will help you keep track and identify any problems. Of course, your ideal daily kilojoule count will vary according to your height, weight and gender, as well as your activity level. Not sure what's right for you? It is generally not recommended that women eat below SOOOk.J and that men consume below 6000k.J per day, but you should always consult your doctor or an accredited dietitian for accurate advice - they will be able to work out exactly how many kilojoules you should aim to eat each day, considering all the factors. ~
diabetic living JULY/AUGUST 2013 125
•Wave a
The most important meal of the day in terms of weight loss, studies have shown that people who eat breakfast regularly are less likely to be overweight. Skipping breakfast can worsen insulin levels and blood fats, which leads to weight gain, whereas eating it improves concentration and energy levels, and helps you resist snacking on high-fat foods. So even if you're in a rush, start your day with a healthy brekkie.
britj.ht start
HERE'S HOW ~ STEP 1 Opt for cereals that are high in fibre and are based on oats and barley. Also choose dense w holegrain breads - Burgen, Vogel's and Tip Top 9 Grain are
~ STEP 2 Include
protein to stay satisfied for longer. Good options are low-fat milk or yoghurt, canned fish, baked beans, eggs, ricotta or cottage cheese and
~ STEP 3 Add fruit or veg ies for a dose of fibre, vitamins and antioxidants. Try berries with muesli and yoghurt, stewed apple in porridge, grilled tomatoes and mushrooms with eggs,
all healthy choices.
nuts or nut spreads.
or asparagus on toast.
PORTION SIZE TO AIM FOR: 1000-1 SOOKJ
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PER SERVE (1 pie) 1119kJ, protein 12.Sg, total fat 7.7g (sat. fat 1.7g), cholestero l 156.Smg, carbs 34.4g, fibre 4g, sodium 385.6mg. Carb exchanges 2V... GI estimate low.
Spinach, mushroom and pesto pies ~J
'
see recipe, page 128 >>
diabetic living JULY/AUGU ST 2013 127
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Spinach,Inushrooin and pesto pies PREPARATION TIME: 10 MINS COOKING TIME: 35 MINS MAKES 6 (1 PER SERVE, AS A BREAKFAST)
Vi tsp extra virgin olive oil 1 large zucchini, chopped 1 small red capsicum, chopped 125g button mushrooms, thinly sliced 80g baby spinach Cooking oil spray, for greasing (optional) 12 slices (sandwich thickness) wholemeal grain bread, crusts removed 5 xSOg eggs 2 Tbsp skim milk 1 Tbsp store-bought basil pesto Freshly ground black pepper, to season 125ml (V2 cup) 100% juice of your choice, to drink
and toss to combine. Set aside for 10 minutes to cool slight ly. 3 Meanwhile, line a 6-hole, 250ml (1-cup) capacity muffin tin w ith non-stick baking paper cases or spray w ith cooking oil and line bases with baking paper. Using a rolling pin, roll out bread slices until t hin. Use 2 bread slices to line each prepared muffin t in hole, then set aside. 4 Divide vegetables between bread cases. Whisk eggs, milk and pesto in a medium bow l. Season w ith pepper. Pou r egg mixt ure over vegetables. Bake for 25-30 minutes or until set and light golden-brown. Remove from tin. 5 Serve pies w ith ju ice of your choice.
You can refrigerate these pies in an airtight container for up to four days. Or, wrap in plastic wrap, put in a resealable bag and freeze for up to three months.
Porridge with banana, walnut and Inaple syrup PREPARATION TIME: 5 MINS COOKING TIME: 10 MINS
1 Preheat oven to 190°C (fan-forced). Heat extra virgin o live oil in a large non-stick frying pan over a mediumhigh heat. Add zucchini, capsicum and mushroom. Cook, stirring often, for 4-5 minutes or until vegetables are softened. Tran sfer to a large bowl. 2 Add spinach to pan. Increase heat to high and cook for 1 minute, tossing. Add spinach to vegetables
SNACKING If you're hungry, there's nothing wrong with eating between m eals. And when you have diabetes, three small meals and 2-3 snacks can help keep BGLs more stable over the day. But avoid processed foods and opt for nutrient-dense snack foods, even if you're t rying to avoid weight gain.
128 JULY/ AUGUST 2013 diabetic living
SERVES 2 (AS A BREAKFAST)
70g (V2 cup) rolled oats 400ml skim milk 1 small banana, thinly sliced 2 Tbsp chopped walnuts 1Vi Tbsp diet maple syrup
1 Put oats and milk in a small saucepan. Cook over a medium
TRY THESE: ~ 2 Ryvita crackers t opped with
cottage cheese and tomato. ~ A small handful (15-20g) of raw
or freshly roasted nuts. ~ 1 slice toasted Burgen Fruit & Muesli
bread or Bakers Delight Cape Seed Fruit and Nut bread t opped with low-fat ricotta.
heat, stirring occasionally, until milk comes to a simmer. 2 Reduce heat to low and cook, stirring often, for 7-8 mi nutes or until m ixture t hickens. 3 Divide porridge bet ween bowls. Top w ith banana, wa lnut and maple syrup. Serve immediately.
Egg, toinato and spinach sandwich PREPARATION TIME: 5 MINS COOKING TIME: 5 MINS SERVES 1 (AS A BREAKFAST)
SOg egg 1 Tbsp skim milk 4 cherry tomatoes, roughly chopped 1Og (1 cup) baby spinach 2 Tbsp 30% reduced-fat grated cheddar Freshly ground black pepper, to season 2 slices wholemeal grain bread or gluten-free bread, t oasted
1 Put egg and milk in a small sha llow microwaveable d ish and wh isk until combined. Stir in tomato, then cook on medium/50%, stirring every minute, for 3 minutes or until egg is almost cooked. 2 Stir spinach t hrough egg mixture. Cook for a further 30 seconds on high/100%. Add cheese and stir to combine. Season w ith pepper. 3 Spoon mixture onto 1 slice of toast. Top w ith second slice. Serve.
~ A small handful (25-30g) of roa st ed chickpeas. ~ 2 Tbsp tzatziki or hummus dip w ith raw carrot and celery. ~ A small b owl of b erries w ith 2 Tbsp plain yoghurt. ~ A serve of fresh fruit.
PORTION SIZE TO AIM FOR: 500-1000KJ
nutrition info Right: PER SERVE 1419kJ, protein 19.3g, total fat 11.4g (sat. fat 3.6g), cholesterol 195.3mg, carbs 35.9g, fibre 7.3g, sodium 537.7mg. Carb exchanges 2Y2. GI estimate low. Gluten-free option. Below : PER SERVE 1508kJ, protein 14.3g, total fat 13.7g (sat. fat 1.4g), cholesterol 6.2mg, carbs 44.2g, fibre S.4g, sodium 126.1 mg. Carb exchanges 3. GI estimate low.
Egg, tomato and spinach sandwich see recipe, opposite page »
BREKKIE BONUS Why it's beneficial to include these foods in your morning meal. C> WALNUTS Just a handful of nuts can make a regular breakfast more satisfying. Why?They're full of healthy fats, fibre and protein, which your body has to work harder to digest. This, in turn, gives your metabolic rate a slight boost, assisting w ith weight loss. ~ EGGS A CSIRO study examined the
effect that eating eggs while on a weight-loss plan had on people with type 2 diabetes. It found that including two eggs a day as a lunchtime protein serve over 12 weeks resulted in weight loss, w ithout affecting cholesterol, glucose or blood triglyceride levels. C> SPINACH You can combat feelings of deprivation by focusing on the wealth of tasty, filling and nourishing foods that w ill satisfy yo u and also aid weight loss. An increase of one serve a day of leafy green vegetables has been associated w ith a nine per cent lower risk of diabetes.
>-
diabeticliving JULY/AUGUST2013 129
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Eating a satisfying meal at lunchtime is important for maintaining concentration and energy levels. It also helps prevent hunger pangs, so will make you feel less inclined towards excessive snacking during the afternoon. Whether you're preparing and eating your lunch at home, taking it to work with you, or buying a meal out, there are plenty of choices available to put together a tasty and nutritious meal.
HERE'S HOW :> STEP 1 Select a
~ STEP 2 Include a generous serve of vegetables (broccoli, zucchini, cabbage, carrots, leeks, green beans, asparagus) or sa lad greens (baby spinach, tomatoes,
~ STEP 3 Add a small amount of lean protein (canned fish, eggs, lean chicken, marinated tofu, cottage cheese, legumes). Avoid processed and
:' STEP 4 Finish
low-GI grain. Try w holegra in bread, Ryvita crackers, w heat pasta, low-GI doongara rice, quinoa, bulgur cracked w heat or legumes (chickpeas, lentils, kidney beans).
lettuce, cucumber, celery, capsicum).
smoked meats and fish high in salt.
Also toss in plenty of herbs and spices.
PORTION SIZE TO AIM FOR 1500-2000KJ
130 JULY/AUGUST 2013 diabetic living
off w ith a small quantity of healthy fats. Add avocado or tahini to a sandwich, include avocado in a salad or use an olive oil dressing.
>-
WINTER special
PER SERVE 1039kJ, protein 15.6g, tot al fat 4.1 g (sat . fat 0.6g), cholesterol Omg, carbs 33.8g, fibre 8.4g, sodium 41 1.6mg. Carb exchanges 2V... GI estimate low. Gluten-free option.
diabetic living JULY/AUGUST 2013 131
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Curried split pea and vegetable soup
3 Add split peas, water and stock to pan. Cover and bring to the boil over a high heat. Reduce heat to low. Cook, part ially covered, for 45-60 minutes or until peas are j ust tender. 4 Divide soup bet ween bowls. Season wit h pepper and top w ith parsley t o serve.
PREPARATION TIME: 15 MINS PLUS 6 HOURS OR OVERNIGHT SOAKING COOKING TIME: 1 HOUR 15 MINS SERVES 4 (AS A LIGHT MEAL)
250g green split peas 2 tsp extra virgin olive oil 1 large leek, halved lengthways, washed, thinly sliced 2 sticks celery, chopped 2 small carrots, chopped 2 cloves garlic, finely chopped 2 tsp curry powder or gluten-free curry powder 1L (4 cups) water 375ml (1 Y2 cups) salt-reduced vegetable stock or gluten-free stock Freshly ground black pepper, to season Roughly chopped flat-leaf parsley, to serve
1 Put split peas in a medium bowl. Cover with cold water. Set aside for 6 hours or overnight to soak. Drain well. 2 Heat oil in a large saucepan over a medium heat. Add leek, celery, ca rrot and garlic. Cook, stirring occasionally, for 15 m inutes or unt il leek is softened. Add curry powder and cook for 1 m inute, st irring.
This soup will keep in an airtight container in the fridge for up to four days. Or, freeze in individual serves for up to six months.
cooking oil, t hen sprinkle each side w ith season ing. Add chicken to pan and cook for 4 minutes on each side or until cooked through. Transfer to a pla te and set aside for 5 minutes to rest, then slice. 2 Spread 1 side of 1 bread slice with ricotta. Add snow pea sprouts, red pepper, cucumber, basil leaves and chicken. Top with remaining bread slice and serve.
Salmon and couscous salad PREPARATION TIME: 15 MINS
Lemon-pepper chicken and ricotta sandwich PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 1 (AS A LIGHT MEAL)
80g chicken thigh fillet, trimmed of fat Olive oil cooking spray, for greasing Y2 tsp MasterFoods No Added Salt Lemon Pepper seasoning 2 slices Burgen Rye Bread or gluten-free b read 1 Tbsp low-fat fresh ricotta 10g snow pea sprouts, trimmed 1 Tbsp drained Always Fresh Fire Roasted Marinated Red Pepper Strips, patted dry w ith paper towel 4 thin slices cucumber 5 large basil leaves
1 Heat a chargrill pan to medium. Spray each side of chicken w ith
SERVES 2 (AS A LIGHT MEAL)
1OOg packet Ainsley Harriott Spice Sensation Cous Cous 160ml (213 cup) boiling water 125g can chickpeas, rinsed, drained 1Sg (1 cup) baby rocket Y2 red capsicum, cut into thin strips Y2 Lebanese cucumber, halved lengthways, thinly sliced diagonally 21 Og can no-added-salt red salmon, drained, skin and bones removed, flaked
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ISA WINNER It's easy to overlook what we drink, and these can add up. So make water your first choice - it contains no kilojoules and it's thirst-quenching. Here are a few tips to ensure fluids don't contribute to weight gain. ~ For a winter drink, try herbal tea or hot water w ith ginger or lemon juice.
132 JULY/ AUGUST 2013 diabetic living
~ Replace fresh fruit juice with vegetable juice or a combo of both. ~ With coffee, opt for a small size with skim milk and swap a few with tea o r herbal tea. ~ Like fruit juice? Have a small glass or dilute it with water or soda water.
~ Replace soft drinks w ith mineral or soda w ater and a squeeze of lemon. ~ Alternate alcoholic drinks with a glass of soda or mineral water. ~ Choose fruit smoothies made with skim or low-fat milk and low-fat yoghurt, and sti ck to sm aller serves. Always have a jug of water on the dinner table and carry water with you w hen you're out and about.
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nutrition info Right: PER SERVE 1403kJ, protein 28.2g, total fat 13.9g (sat. fat 3.Sg), cholesterol 69.2mg, carbs 22.2g, fibre S.3g, sodium 410.8mg. Carb exchanges 1V2. GI estimate medium. Below : PER SERVE 1512kJ, protein 26.Sg, total fat 12.4g (sat. fat 3.Sg), cholesterol 73.7mg, carbs 30.6g, fibre 10.4g, sodium 476.3 mg. Carb exchanges 2. GI estimate low. Gluten-free option.
LUNCH PICKS Add these nutritious ingredients to your eating regimen . ~ LEEKS These are low in kilojoules, but ri ch in fibre, antioxidants and folate, w hich are all linked to a healthy hea rt. Like all vegeta bles, leeks are high in vitamin C, w hich helps to keep colds at bay. ~ GRAINS Eating 3-5 serves
of grainy foods is linked w ith a reduced risk of weight gain. But t ry telling that to the 26 per cent of Aussies who limit their grain intake in the mistaken belief it helps them to slim down! ~ SALMON This fish wi ll help
lift your mood, settle your BGLs and also banish hunger-inducing hormones. Fresh sa lmon is your best choice when you're yearn ing for fish. Because it's a fatty fish, it wi ll fill you up and top up your body with omega-3s - great for your heart and circulation. Enjoy it once or twice a week. ~ diabeticliving JULY/AUGUST2013 133
•CAop cAop! After a long day, it can be hard to get motivated to cook. But making a good meal doesn't have to take loads of time and effort. The key is to plan ahead and stock your kitchen with the right foods. For flavour, use fresh or dried herbs and spices, garlic, ginger, chilli, lemon and lime juice, vinegar, no-added-salt canned tomatoes or tomato paste. Avoid most pre-prepared sauces {particularly stir-through and simmer sauces) as these are usually high in fat, sugar or salt.
YOUR GUIDE :> STEP 1 Fill half
~ STEP 2 Fill a
~ STEP 3 Fill the
of your plate w ith non-starchy vegies
quarter of your plate with low-fat protein,
last quarter of your plate w ith low-G I
:' STEP 4 Include a small amount of healthy fat by using
(carrots, asparagus, zucchini, broccoli, Asian greens) or salad greens. Aim to make your plate as colourful as you can.
(fish, seafood, lean meat, skinless poultry, eggs, tofu or legumes, such as lentils, chickpeas or kidney beans).
wholegrains (barley, quinoa, w holegrain/ w holemeal pasta or legumes) or starchy vegetables (corn, orange sweet potato).
olive oil for cooking or in salad dressings, adding avocado to a salad or tossing nuts through pasta dishes or stir-fries.
AIM FOR PORTION SIZE: 1500-2000KJ
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WINTER special
PER SERVE 1952kJ, p rotein 4 1.3g, total fat 12.Sg (sat. fat S.8g), cholesterol 86.1 mg, carbs 43.3g, fibre 7. 1g, sodium 293.3mg. Carb exchanges 3. GI e stimate low.
diabetic living JULY/AUGUST 2013 135
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20 minutes or until breadcrumbs are golden brown and cheese melts. 5 Divide pasta bake b etwee n serving plates and serve.
Cottage pie PREPARATION TIME: 20 MINS COOKING TIME: 55 MINS SERVES 4 (AS A MAIN)
V2 tsp olive oil 1 large stick celery,
PREPARATION TIME: 10 MINS
Beef steak with sauteed vegetables and lemon potatoes
COOKING TIME: 35 MINS
PREPARATION TIME: 10 MINS
2 carrots, finely chopped
SERVES 4 (AS A MAIN)
COOKING TIME: 10 MINS
2 zucchini, finely chopped
Chicken pasta bake
SERVES 2 (AS A MAIN)
136 JULY/ AUGUST 2013 diabetic living
400g extra-lean beef mince
2 tsp MasterFoods Steak Seasoning
250ml (1 cup) water
2 x 1SOg pieces lean rump steak,
400g can no-added-salt
trimmed of fat 2 tsp extra virgin olive oil 100g Swiss brown mushrooms, thinly sliced 4 tomatoes, chopped 2 cloves garlic, crushed 1 bunch English spinach, trimmed
tomato puree 1 Tbsp Worcestershire sauce 120g (% cup) frozen peas 1 Tbsp thyme leaves 1.25kg brushed (sebago) potatoes, peeled, chopped 80g (213 cup) 30% reduced-fat grated cheddar
Freshly ground black pepper, to season 250g chat potatoes, halved, steamed, to serve
1 Cook pasta in a saucepan fo llowing pack instructions. Dra in well and set aside. Preheat oven to 190°C (fan-forced). 2 Meanwhile, heat oil in a larg e non-stick frying pan over a mediumhigh heat. Add mush room. Cook, stirring often, fo r 3-4 m inutes or until mushroom sta rts to soften. Increase heat to high. Add chicken. Cook, stirring often, fo r 3-4 m inutes or until ch icken is cooked through. Add mixed vegetables and toss to combine. Set aside in pan. 3 Put flour in a med ium saucepan. Gradually w hisk in milk until smooth. Cook, whisking, over a medium heat for 5-6 minutes or until sauce thickens and comes to the boil . Remove pan from heat. Stir in 2 Tbsp of t he cheese. 4 Add chicken mixture to w hite sauce and st ir to combine. Add pasta and stir to combine. Spoon mixture into a 2.SL (10-cup) capacity oven proof d ish. Sprinkle over breadcrumb s and rema ining cheese, then bake for
finely chopped
2 Tbsp Gravox Lite Supreme Gravy
1OOg dried spiral pasta
1/4 tsp olive oil 1SOg button mushrooms, thinly sliced 400g skinless chicken breast fillets, trimmed of fat, thinly sliced 300g (2 cups) frozen chopped mixed vegetables SSg (% cup) wholemeal plain flour SOOml (2 cups) skim milk 90g (% cup) 30% reduced-fat grated cheddar 1 slice wholemeal grain bread, processed into breadcrumbs
1 brown onion, finely chopped
1 Tbsp chopped flat-leaf parsley leaves 1 tsp finely grated lemon zest
1 Rub seasoning over each side of steak pieces. Set aside. 2 Heat1 tsp of the oil in a large non-stick frying pan over a med ium-high heat. Add mushroom, tomato and ga rlic. Cook, stirring often, fo r 6-7 m inutes or until m ushroom is softened. Add spinach and cook, stirring, fo r 2 minutes or until spinach just w ilts. Remove pan from heat and season w ith pepper. 3 Meanwhile, preheat a chargrill pan or barbecue grill to mediumhigh. Add steak and cook for 1V2-2 mi nut es on each side for med ium, or until cooked to you r liking. 4 Put potato in a medium bow l. Add parsley and lemon zest, then season with pepper. Toss to com bin e. 5 Divide vegetable mixture between plates and top w ith a piece of steak. Serve w ith potato.
1 Heat oil in a large non-stick frying pan over a medium heat. Add on ion, celery, ca rrot and zucchini. Cook, stirring occasionally, for 6-7 minutes or until vegetables have softened slight ly. Increase heat to high and add mince. Cook, brea king up m ince w ith a spoon, for 3-4 minutes or until browned. Preheat oven t o 190°C (fan-forced). 2 Put gravy powder, water, tomat o puree and Worcestershire sauce in a small bowl. Wh isk t o combine. Add to pan. Cook, stirring, over a medium heat unt il sauce comes to a simmer. Cook for 10 minutes, stirring occasionally. Add peas and thyme and cook for 2 min utes. 3 Meanwhile, cook potato, partially covered, in a large saucepan of boiling wat er for 10-15 minutes or until tender. Drain well. Mash. 4 Spoon mince mixture into a 2.25L (9-cu p) capacity oven proof dish. Spoon over mash. Using a fork, rough up to form peaks. Sprinkle over cheese. 5 Put dish on an oven tray. Bake for 25-30 m inutes or until cheese melts and potato is golden brown. Serve.
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Cottage pie see recipe, opposite page »
nutrition info Right: PER SERVE 1972kJ, protein 36.1g, total f at 13.2g (sat. fat 6.49), cholesterol 65.5mg, carbs 46.3g, fibre 9.3g, sodium 472.4mg. Carb exchanges 3. GI estimate medium. Below: PER SERVE 1860kJ, protein 43.4g, total fat 15.1 g (sat. fat 4.7g), cholesterol 87mg, carbs 25.4g, fibre 13.9g, sodium 144.8mg. Carb exchanges 12h. GI estimate medium. Gluten free.
gluten free FRESH FACTS Add flavour to your food with herbs and choose healthy protein. ~ HERBS Feeling like you've eaten enough ca n be more about quality than quantity. Fresh herbs, such as basil, coriander, parsley and mint, act like flavour bombs. So sprinkle them lavishly into salads, or puree half a bunch with garlic and the juice from a lemon or lime for a sauce or marinade for meat and seafood. ~ PROTEIN Not all proteins are equal in kilojoules. For heart-healthy, kilojoule-reduced meat (beef, lamb, pork), remove the fat, and remove skin from chicken (opt for breast) before cooking. Seafood, eggs and legumes are good sources, but avoid or limit sausages, deli meats and processed hams, which tend to be high in fat, kilojoules and salt. Protein helps slow down the digestion of carbs and keeps you feeling full for longer. Stick to moderate portion sizes for good kidney hea lth.
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diabetic living JULY/AUGUST 2013 137
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We all need a sweet treat every now and then to keep us from falling completely off the healthy food wagon. And, thankfully, it's still possible to indulge in delicious desserts without blowing your daily diet budget. It's all about choosing carefully - and making your own. You can easily whip up a healthy delectable dessert and enjoy every mouthful without piling on the kilos or feeling guilty. Here's a quick recipe that's low in kilojoules and fat to start you off. Bon appetit!
Soft meringues with poached strawberries PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS SERVES 4 (AS A DESSERT)
Cooking oil spray, for greasing 3 eggwhites (from 50g eggs), at room temperature Pinch of cream of tartar 40g (114 cup) caster sugar (sugar substitute is not suitable) 114 tsp vanilla essence Poached strawberries 60ml (114 cup) freshly squeezed orange juice or 100% apple juice 114 tsp vanilla essence 250g (1 punnet) strawberries, hulled, quartered
1 Preheat oven to 160°( (fan-forced). Grease four 185ml (%cup) oven proof 138 JULY/AUGUST 2013 diabetic living
Soft meringues poached strawbe
moulds with cooking oil spray and line bases with baking paper. 2 Put eggwhites and crea m of tartar in a small bowl. Using clean, dry beaters, whisk eggwhite mixture until soft peaks form. Add sugar, 2 tsp at a t ime, whisking well after each addition until sugar dissolves and mixture is thick and glossy. Whisk in vanilla essence. 3 Spoon eggwhite mixture into moulds and smooth surface of each. Gently tap moulds on workbench to remove any air bubbles. Put moulds in a small ovenproof dish and pour boiling water into dish to come halfway up sides of moulds. 4 Bake for 12 minutes or until set and light golden on top. Carefully remove moulds from water and set aside to cool. 5 To make poached strawberries, put orange juice and vanilla essence
in a small saucepan. Bring to a simmer over a medium heat. Add strawberries, reduce heat to low and cook for 2-3 minutes or until strawberries have softened. 6 Loosen around edge of each mou ld using a wet, fiat-bladed kn ife. Using wet hands, remove meri ngues from moulds and put, golden-side down, on plates. 7 Spoon strawberries and juice over meringues to serve.
nutrition info PER SERVE 318kJ, protein 3.7g, tot al fat O.Sg (sat. fat 0.1g), cholesterol Omg, carbs 13.1g, fibre 1.4g, sodium 104.4mg . Carb exchanges 1. GI estimate m edium. Gluten free.
Turn to page 62 for more wonderfully warming and delicious desserts.
WINTER special
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COLD WEATHER.
exerczse Physical activity is the fastest way to warm up, so don't let the cooler weather stop you - there are plenty of ways to get your daily dose of exercise
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hile it's good to get outside for your daily dose of vitamin D, when the weather doesn't permit, there are plenty of indoor options. The key is to have a back-up plan in place if you usually exercise outdoors.
:> SWIMMING While we tend to
think of swimming as a summer activity, if you have access to a heated indoor pool, there's no reason at all to pack away your swimsuit for the cooler months. Many local councils, schools and fitness centres have indoor pools that are available for lap swimming and aquarobic classes, so check out what is available near you. :> FITNESS DVDs These can be
a fun wet-weath er activity. You'll find there is a variety available, including walking programs, aerobics, Zumba dancing, Pilates and yoga, so choose what tickles your fancy and give it a go.
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:> CLASSES Indoor classes are a good choice for winter and they aren't just restricted to gyms. Local councils, community colleges and hospitals hold classes you can join, from gentle exercise and dancing to
strength training. Find out what's available in your area and consider trying one out. :> WEIGHTS A home-based
resistance-training program (using light weights, resistance bands and your own body weight) is a great indoor option that you can do at home with minimal equipment. The best way to get started is to see an exercise physiologist who can tailor a program to suit you, advise you on what equipment you'll need and monitor your progress .
:> HOME EXERCISE EQUIPMENT If you don't want to walk outside in the winter and you're not keen on the gym, a treadmill or an exercise bike at home may be the solution. You can buy or hire them, so if you like walking outdoors most of the year, you could hire one just for the winter - most places have a minimum hire period of three months. • diabetic living JULY/AUGUST 2013 139
Read, enjoy and be inspired, every month
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bea tiful one idea at a time
not going to live with diabetes. 'I~m
Diabetes is going to live with me' Diagnosed w ith type 1 at age 10, Justin Morris, now 26, pursued a dream of professional cycling. He races w ith a team formed entirely of athletes w ith diabetes and inspires people worl dw ide How did you feel when you were diagnosed with type 1 diabetes?
Does everyone on the team have type 1 diabetes?
I thought my dreams had been shattered. I was only 10 and everyon e started telling me all the things I could no longer do; be in the army, be a pilot, drive a train. I'd been passionate about being a pilot so that stuck in my head for a while. But as I grew older, and I realised my diabetes was getting under control, I th ought, 'Hey, I'm still riding m y bike, playing soccer and doing well at school.' There were fewer things holding me back than I'd initially thought.
Yes, it was founded after 2006 when a t eam of eight diabetics came together to do a cycle called The Race Across America, a 3000mile [4828kms] race from Califo rnia to Maryland. There was no belief in them as athletes, but they finished second. In 2007 they came back and won with an Australian woman, Monique Hanley, the only female in the team. The team is based in America, but now includes three Aussies and a Kiwi.
How did you become a professional cyclist?
In 2009 I was racing at a high amateur level in Australia when the director of my race t eam said, 'There's this team in America that's all diabetic, you sh ould get in touch.' I never thought I'd be good enough to race at that level, but I m ustered the courage to send my resume and they invited me on board. 142 JULY/AUGUST 2013 diabetic living
What's it like being part of a team that has a good news story to tell?
I love talking about our team! It's good to race and do well, but we complement all our races with community advocacy work - we go to sch ools, hospitals or the local diabetes clinic and sh are our team and individual stories. We get emails from people all over the world who feel like I did when I was diagnosed - as if their access to life
has been taken away. Being able to remind them the world is still th eir oyster is really special and motivates me to race more than anything. Are race organisers helpful?
Sometimes it's a battle. In 2011, our team applied to take part in the Five Rings of Moscow - the biggest cycle race in Russia. However, the organiser said, 'Our race is too difficult for people with disease. You can't bring your team here.' We tr ied again in 2012 and, this t im e, got in and competed with the best in the world. The response was huge. People who wouldn't normally be interested in cycling watched and, afterwards, other organisers wanted us in their races, plus Moscow invited us back immediately.
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It's difficult sometimes. I try to vary between the stomach, buttocks and inner thigh. I can usually grab enough skin to inject.
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diabetes over there. I went to the top clinic in the country and walked in with my western mindset, expecting nurses and banks of computers, but they had one HbAlc testing machine, a few stretchers and a fridge of insulin. This was the epitome of support and it really made me realise just how lucky we are in Australia. You clearly aim to inspire people to live their dreams, but who has inspired you?
Cycling the toughest races in the world, Justin lives out his dreams every day and encourages others to do the same.
And how do you test your blood sugars during a race?
That's done through a device called a continuous glucose monitor, which gives a real-time readout of blood sugars through a sensor that's permanently attached. At the moment, our team is doing a study to find the ideal blood sugar level performance for each athlete because it can be different. However, I don't want people to think it's necessary to have this technology to race or ride. I managed for 11 years racing at a high level without it.
The first year I finished fifth. The second year I had a nightmare race. There was one day wh en I finished a stage with my blood sugar so low, I was seeing black dots in front of my eyes. In my hurry to get to the car to get food, I missed crossing the finish line so was given last place even though I was in the top ten. Last year, you raced in the Tour of Rwanda and took 35,000 test strips and 400 glucose meters to kids with diabetes who wouldn't normally have access to them. What happened on that trip?
It was heartbreaking. There's no stability in treating kids with
What's the toughest race you've competed in?
The Crocodile Trophy- it's reputed to be the hardest mountain bike race in the world. It's a barbaric 10-day race over 1200kms through the Queensland outback, from Cairns all the way to Cooktown. Temperatures can go up to 50 degrees, so monitoring my insulin is a real challenge and I have to travel with it inside a refrigerated bag. I also have to keep a milk crate full of lollies in the team car.
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Sir Steven Redgrave. He's the English rower who won his fourth Olympic gold in 1996, then, in 1997, was diagnosed with diabetes. Everyone presumed that meant he wouldn't be able to attempt a fifth gold medal in Sydney in 2000, but he had this cool quote that I put on m y wall: Tm not going to live with diabetes. Diabetes is going to live with me.' He kept training, was selected for Sydney, won a fifth gold and was knighted. That story always sticks in my mind. Do you believe you have the perfect life?
I do! This year I'll be racing in so many cool countries - Canada, Brazil, China, Britain, Turkey. I'm doing my sport and doing good things with it. But I wouldn't race for a team that didn't have the message that we're carrying. You need a lot of motivation to be an athlete and what motivates me is
take our message on board, and we often have people tell us that it's because of our team and what we achieve that they're going to live their dreams, too. As for our own dreams, one of them is to be the first diabetic team in the Tour de France by 2020. • diabeticliving JULY/AUGU ST2013 143
Happy and healthy, Bronwyn is positive about her new future - without diabetes.
Above: At her heaviest, Bronwyn weighed 102kgs and type 2 was on the horizon.
'Now I sleep better, have more energy and enjoy exercise' When a doctor w arned Perth-based Bronwyn O'Flanagan, 59, she would develop type 2 diabetes unless major changes were made, she listened, shedding 17kgs and lowering her risk An estimated 280 Australians develop diabetes every day. By 2031 it's predicted 3.3 million Aussies will have type 2. When did it hit home that you could develop diabetes?
carbs. Soon after, I visited my aunt, who had lost a leg to diabetes. I was so confronted by the physical reality of what could happen to me that I was frigh tened into positive action.
I'd put on lots of weight after I turned 50. I was so busy, there was no time for meal planning or exercise in between working full-time as a TAPE lecturer and studying a Bachelor of Arts at university part-time. My doctor said I was on track for developing diabetes if I didn't do something fast - start exercising regularly and reduce my fats and
What did you know about type 2? My father was overweight as well as a smoker, he developed type 2 in his 50s and died early, at 57, of heart disease. I knew, and still know, people with diabetes who had to inject insulin, and I didn't want to have to do that or take any extra medication. When my doctor put me on ch olesterol-reducing medication, I really didn't want to
144 JULY/ AUGUST 201 3 diabetic living
have to take any more, so decided it was time to make a permanent lifestyle change. I didn't make a fuss or tell anyone, as I didn't want the pressure of people com menting on what I was putting in my m outh. Up to 60 per cent of type 2 cases can be prevented. What steps did you take to alter your lifestyle? I started walking fo r 20 minutes, three times a week, first thing in the morning. It was enjoyable so I started to go for longer - and further. Now, I walk five to six times a week for an hour or more at first light, aroun d my suburb, a nearby beach and lake. I find it so relaxing and a lovely way to start my day. What did you do to change your eating habits? I reduced my carbs at night, didn't
eat after 7pm, swapped toast in th e mornings for a combination of Bircher muesli soaked in apple juice with Yoplait Forme yoghurt, fruit and nut porridge with honey, or Uncle Toby's Healthwise for Heart Wellbeing. On the rare occasion, I'd treat myself to poached eggs on toast with salmon and spinach. I stopped eating between meals and started drinking two litres of
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water daily - water helps keep the hunger pangs away. I only have two lattes daily and carefully watch how m uch sugar and salt I add when cooking. I also stopped drinking a glass of wine every night and now only have one at weekends. Three years ago, I weighed 102kgs and wore size 20-22 clothes and I'm 5'4 (165cm) . For the past two years, I've weighed 85kgs, wearing a size 16. Starting is the hardes t part. It requires planning and effort to eat well (I used Diabetic Living recipes!) and mental strength to say no. But now I ask myself, 'do I really need it?' It's very easy to fall back into bad habits, but I've worked too hard to lose the weight. I want to lose another 6-8kgs so that I'm a h ealthy size 14 . The best part is my risk for diabetes has lowered and m y
'I decided this
wasn'tjust a diet, rather a new way of lifeforme' sleeping patterns and self-esteem are better. I'm finally in control. What would be your advice for others who would like to make a positive lifestyle change?
You can eat in a healthy way without feeling deprived sim ply by making small changes to what you put on your plate. I spend Sunday mornings preparing meals for the
it is
week ahead, which stops me making unhealthy choices when I'm hungry. What else did you do to help with your plan of attack?
Lots of research to find better and healthier ways to prepare food. That's why I love Diabetic Living so much! There's so much conflicting information with all of the so-called diets it can be difficult to know what to do. I decided this wasn't just a diet, rather a new way of life for me. I'd spent the last 30 years eating what I liked and I knew I couldn't do that anymore if I wanted to avoid diabetes. It was up to me - that's been the biggest revelation. Now I have more energy, sleep better and enjoy exercise. And I've stopped emotional eating, which is very liberating. •
All Day Socks Diabetes Australia recommends that people with diabetes avoid wearing socks with tight elastic tops.
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ASK ABOUT your health
My fingers have become stiff and I can't straighten them. A nurse said I may have diabetic hand syndrome. What is it and how is it treated?
A
Iii\.. I'm 67, have type 2 diabetes and take
W"" a number of medications. I stay active playing golf, but it can make my knee play up painfully. Cold packs aren't an option on the course, but is it okay to use supermarket painkillers?
A
With such a wide range of pain-relief medications available over-the-counter, many people assume they must be safe because they don't require a prescription. But all medicin es have benefits and risks, and can interfere with other drugs and health condit ions. The main active ingredients in supermarket painkillers are paracetamol or a nonsteroidal anti-inflammatory drug (NSAID) such as aspirin or ibuprofen. NSAIDs can raise blood pressure and work against medication that lowers blood pressure. So, if you take this type of medication, you may need to avoid these painkillers. NSAIDs 146 JULY/ AUGUST 201 3 diabetic living
can affect your kidneys, heart and stomach as well. Your age also determines which pain relievers are safe. As you get older, your body becomes more sensitive to the effects of medicines and it is harder for it to process and remove them. This can increase the risk of accidental overdose or side effects and is very important with paracetamol, which, in excess, can cause serious liver problems. It helps to keep a list of all the medicines you take (prescription and over-the-counter) and show it to your doctor and pharmacist so they can advise on a painkiller for you. To obtain a Medicines List, visit nps.org.au/medicineslist
Diabetic hand syndrome is a well-kn own condition and presents as an inability to straighten joints in th e fingers . It generally affects people who have had diabetes for som e time - usually more than 10 years - and the defining symptom is the inability to put on e's palms together in the 'prayer position'. It can also be linked to retinopathy with type 1 diabetes, but strangely not with type 2. If it affects the function of your hand, seek advice from a specialist hand clinic or orthopaedic hand surgeon. Strengthening exercises may help, but it is important to seek treatment before the symptoms advance and cause pain and discomfort or affect the mobility of your hand. I
Any questions? ,.,.... ASK GP DR GARY DEED! HE HAS TYPE 1 DIABETES
-
Email your questions to: [email protected] Post: Diabetic Living, Q&A: Health Matters, GPO Box 7805, Sydney, NSW 2001. The answer Ueftl i<
These answers do not replace t herapy from you r diabetes management team.
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ASK ABOUT your kids
How do you persuade a 16-year-old to manage his type 1 better when he's burnt out from 10 years of living with a pump? Elissa's son, Sam, shares his insight I was diagnosed with diabetes around the same age as your son and am also on an insulin pump, so I understand the pressures and feelings he may be going through right now. While everyone is different in the way they feel and how they handle their diabetes, the teenage years (particularly the 15-17 age bracket) can be difficult at times. I was lucky enough to cope okay, but I've found a teenager's self-esteem plays an important part in the way they manage their diabetes. People can be very curious when they see you pricking your finger to test your BGL and, while this isn't necessarily a bad thing, it can make a self-conscious
A
148 JULY/ AUGUST 2013 diabet ic living
teen feel nervous, awkward or embarrassed. They might then stop testing to avoid attracting attention - as people can stare or ask questions. In my experience, once others understand a bit about diabetes and why your son tests his blood, 99.9 per cent of the time it will become 'normal' and his friends and schoolmates will barely even notice. There seems to be a lack of awareness and knowledge in schools about diabetes, so I would suggest your son talks about it with his friends and teaches them a little about it. If he can help them understand the daily challenges he faces, they will realise the importance of testing so he can use his pump
effectively and avoid risky highs and lows. Being open about it should overcome the embarrassment issue, plus help in a severe hypo situation. As for trying to motivate your son to test, if rewards aren't working then maybe try a different approach - help him realise what he stands to lose if he doesn't control his diabetes. When I say this, I definitely do not mean making diabetes sound horrible or having a negative approach - it's extremely important to have a positive attitude towards living with diabetes as it makes the daily management seem like less of a chore. Having diabetes shouldn't stop you from doing anything at all. If he has a few close friends, or a girlfriend, perhaps it's worth having a talk with them and asking them to encourage him as well. I've been with my girlfriend for more than a year now and, as corny as it may sound, she's had an unbelievably positive influence on my life and management of diabetes, so much so that in the past year alone my HbAlc has dropped considerably. From a teenager's point of view, there's only so much a parent can encourage them to do, so if someone else close to your son can encourage him to better control his diabetes, it may just be the motivation he needs to turn things around.
Any questions? ASK ELISSA RENOUF Elissa's husband, former Broncos NRL great Steve, and four out of their five kids have type 1 diabetes.
Email your questions to:
[email protected] Post: Diabetic Living, Q&A: Ask About Your
Kids, GPO Box 7805, Sydney, NSW 2001.
The Renoufs have develop ed a practical range of diabetes product s, including t he Multi-fit Case (pictured right), called Diabete-ezy. The range is available on line and in pharmacies. Visit d iabete-ezy.com for more.
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This advice does not replace therapy from your diabetes management team.
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ASK
about food &fitness
A lack of vitamins and minerals can cause cravings.
I've been eating lots of fruit to satisfy my sugar cravings, but it seems to cause BGL spikes - what's the solution?
A
Cravings can be a sign of malnutrition - the deficiency of certain vitamins and minerals in your diet. The best way to stave them off is to make sure your food intake is nutritionally well balanced by eating a wide variety of vegetables,
fruit, low-GI carbs and protein, such as fish, red m eat and poultry. Dehydration can also increase your appetite, so consider whether you're thirsty rather than hungry - dark-coloured urine is a key sign that your fluid levels are low and
Cold, wet weather is putting me off exercising - can you suggest some indoor options?
that you need to drink more. Other causes of cravings can include emotional triggers - stress or anger, for instance - and established habits such as eating dessert or having a sugary snack, wh ether or not you're hungry. If fruit is spiking your blood glucose levels, it is most likely that your cravings are n ot driven by a n eed fo r sugar, just a desire fuelled by one of the reasons above. A dietitian could help pinpoint th e cause of your cravings, so ask your GP for a referral.
A
Many people put exercise on hold in winte r, but there are plenty of ways to maintain fitness without setting foot outside. Using a set of dumbbells and strap-on ankle weights, you can exercise nearly every muscle in your body, and simple wall push-ups, chair squats and light callisthenic exercises can do a good job of raising your heart rate. You could also head down to your local heated pool or make a casual visit to the gym. Most local authorities offer a range of exercise classes or sh ort-term courses, and there are plenty of private options in most areas. Check online or look in the local paper for information on indoor Pilates, tai chi or maybe something more challenging, such as ballroom, Zumba or Bollywood dance groups. They need not be costly and many operate in church or scout halls, or after hours in schools. Where there's a will, there's always a way to exercise - it's sometimes just a matter of thinking outside the box for ideas .
Any questions? ASK JOANNE TURNER, DIETITIAN AND EXERCISE PHYSIOLOGIST
Email your questions to: [email protected] Post: Diabetic Living, Q&A: Food and Fitness, GPO Box 7805, Sydney, NSW 2001. Jo anne Turner, MSc (Nutr, Diet & ExReh ab), M ESSA, MSDA, is an accredited practising dietitian and exercise physiologist. These answers do not replace therapy from your diabetes management team.
diabeticliving JULY/AUGUST 2013 149
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152 JULY/AUGUST 2013 diabetic living
LIVING well
Postcards
from the
For Rob, keeping his driver's licence means doing another lap of thefit to drive med ical test circuit ell, I'm looking at my second reminder which can spell trouble. If you've ever had a hypo letter, requesting I supply a com pleted behind the wheel, you'll know that a) it scares the life RTA medical report that will no doubt out of you, and b) you could give an out-of-control read exactly the same as th e one before, Mack truck a run for its money in terms of road safety. letting the system know that, despite my diabetes, I'm Good reason to t oe the line and take care to only drive when you're absolutely fit to do so. fit to drive a car. Make way for the rant. Here I am doing the best I can - testing my blood The thing that gets me is that a doctor - who, in this sugar before I get beh ind the wheel, case, I've never seen before and knows nothing about me or m y diabetes - is keeping a lolly supply on the dash for a handy top-up, pulling over if I feel any the person qualified to sign the form change in my BSL to check my levels that lets me keep my licence. and fuel up (me and the car) - and But enough whingeing. Time to bite pretty much playing it by the 'driving the bullet and do wh at I'm told before with diabetes' rule book. But, once they suspend my licence. But instead of seeing it as a hassle, this time I'm going again, I'm told I need to book in at my to make it work for me. I'll call the local medical centre to sit in a room medical centre for a six monthly checkfull of sick people, coughing as hard as they can into th e tiny waiting room , up, even though its eight weeks early, atmosphere (right at the kick-off and feel a bit chuffed with myself to flu season) . The last doctor _ fo r being ahead of the game. After I saw retired, so I have to all, there's no harm in paying a bit • / of extra attention to my diabetes see one I've never met before, get him to fill in managem ent. I'll even get a new the RTA form and pay insulin script while I'm at it. him $40 for the privilege. I know that, like most who take the time They probably don't have and trouble to look after their diabetes, I'll pass the licence test with flying colours. Sure, it's diabetes, but I wonder how many of the other people in that waiting room are as safe just one more slightly annoying necessity in m y life behind the wheel as I am? I realise that, to the RTA, as a person with diabetes but, if I had to look at the I'm just a name that automatically pops up when their RTA test from the perspective of an ordinary road user, computer says it's again time to check my driving I know I'd be grateful it was in force. If this little green fitness . I know there are good reasons for them to form is responsible for saving the life of just one road keep people like me - an insulin user - under the user, it's certainly done its job. microscope, because diabetes can sometimes get out And if having it filled out is my biggest complaint of whack, resulting in unpredictable blood sugars, of the week, then I guess things are pretty sweet . •
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You can check your diabetes is motoring along as well
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diabeticliving JULY/AUGUST 2013 153
RECIPE finder
BREAKFAST
MAINS
Apple, su ltanas and almond topping 46 Apricot, pistachio and yoghurt topping 46 Banana, coconut and lime topping 128 Egg, tomato and spinach sandwich 46 Pear, maple and pecan topping 128 Porridge with banana, walnut and maple syrup 46 Rhubarb, pear and strawberry topping 128 Spinach, mushroom and pesto pies
46
SNACKS 80 85 86 84 84 87 86 87 85
Citrus hot drink Mint hot chocolate Pizza Plain popped corn Sweet popped corn Tomato soup Vegemite pita
40
Chicken, coconut and
40
lemongrass soup Chickpea, vegetable and pearl barley soup
Vegetable soup Warm low-fat milk
LIGHT MEALS
42 Creamy mushroom and rice soup 40 Curried lentil and vegetable soup 132 Curried split pea and vegetable soup 92 Curried sweet potato and carrot soup 42 Curried tomato soup 132 Lemon-pepper chicken and ricotta sandwich 132 Salmon and couscous salad 42 Tomato, seafood and saffron soup 38 Wanton and vegetable soup
KEY:
Freezable
Gluten free
Barbecued chicken with strawberry and basil sa lad 136 Beef steak with sauteed vegetables and lemon potatoes 56 Broccoli and leek quiche with sweet potato salad 76 Burgers w ith tomato, coriander and chi lli sa lsa 60 Chicken and bean tortillas 30 Chicken cacciatore 136 Chicken pasta bake 76 Chicken sausage and honey veg stir-fry 58 Chicken with creamy lemon sauce 30 Chilli beef 93 Chilli beef and rice 136 Cottage pie 31 Creamy chicken and mushrooms 30 Creamy coconut curried vegetables 56 Lamb with mint and pea couscous 75 Meatballs w ith tomato sauce 31 Osso bucco 92 Pork and plum sauce 56 Rosemary beef w ith sweet potato wedges and coleslaw sa lad 60 Sage and prosciutto fish w ith crispy potato
93
58 77
Salmon, pea and rice fritters w ith salad White bean and sausage casserole
70 70 72 70 72 72 70 138
Citrus cakes
DESSERTS Cranberry and spice poached pear Mini mulled berry pavlovas Orange and pistachio bread pudding Quick apple and raspberry crumble Rhubarb and almond tarts Rhubarb, strawberry and apple crumble Soft meringues wit h poached strawberries
DRINKS 80 80
Gluten-free option
Ginger, lemongrass and mint tea Spiced cranberry tea
Vegetarian
COOKING: All our recipes are designed for a fan-forced oven. If you have a conventional oven, you'll need to increase the temperature by 10-20°(, depending on your oven. FREEZING: Pack individual serves into airtight containers. Label with recipe name and date. Main meals and soups w ill generally freeze for three to six months, three being optimal. To reheat, put dish in fridge overnight to defrost (never leave on bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in the oven, or microwave on medium/50%, depending on dish.
154 JULY/AUGUST 2013 diabetic living
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Fully integrated with Dexcom TM CGM technology and compatible with Diasend® web based diabetes management software. Updates your glucose level every 5 minutes so you can track your glucose continuously day and night*. "Glucose values are nol visible dunng the 2-hour start up period Glucose values may not be dtSplayed when 111 water.
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